Part 1:

Muscle Up and Pull Up Progression Work

*No matter where you’re at with whatever motions, we will have something for you to practice.  Skills and/or strength

Part 2:

3 x 10

Back Squat

*Go as heavy as you want.  

Part 3 (optional):

3 Rounds (Pick 3 holds and rotate each round)

:30 second holds/:30 second rest

Overhead Hold 


Hollow Rock



Pull Up


There will be a lot of freedom today.  These days are just as important and beneficial for you to improve on our latest benchmark.  Coaches will help guide you in the right direction.