Did you sign up for one (or all) of our workshops yet? You should probably watch this video and then sign up:
 

 
A. Skill:
15 minutes Body Control Practice –
The idea is to practice and pursue virtuosity in the skill below that you are capable of right now.
(Unless your name is Jay Bradley, then YOU need to put in additional practice in utilizing the hollow and arch to perform the below movements! Still don’t think so? Do your knees break/bend when you try to do pull-ups? Thought so.)
Muscle Ups – 3 x ME
C2B Pull-Ups – 3 x ME (no more than 10)
Chin-Over Bar – 3 x ME (no more than 10)
If you cannot perform any of the above, then you will do both of the below:
Hollow/Arch Kip – 3 x ME (30s max)
Ring Rows – 3 x 10 (make it as difficult as possible while still being able to complete all 10 reps unbroken AND with perfect form)
 
B. MWOD:
Banded Overhead Shoulder Distraction – 3 x 30s ea side
 
C. WOD:
With a 19 minute running clock:
3min AMRAP –
5 Pull-Ups
5 Burpees
*then rest 2 min*
5min AMRAP –
5 Pull-Ups
5 Burpees
*then rest 2 min*
7min AMRAP –
5 Pull-Ups
5 Burpees
*Your score will be the highest rounds+reps you achieve in any above AMRAP