Warm UpTwo sets of: 45 seconds Band Assisted Lat Stretch (right) 45 seconds Deep Squat Progressions 45 seconds Band Assisted Lat Stretch (left) 45 seoncs Prone PVC Pipe Pass Thrus 10 Kettlebell Swings 10 Goblet Squats 10 Seated Single Arm Press (5 per side) Rest as needed

Primer: Primer: 10 mins Banded shoulder warm up 5 reps each movement

https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly

Skill: bench press 5 sets of 2 reps @ 80-90%

Primer:

strict pull up work

1. lat activation

2. lat activation with a pause before pulling up (like a scap pull up)

3. pull up- lats activate while pulling and shoulders follow a neutral line of action- back and up

bar muscle up work

1. toe tap swings- 1.5 feet away from the bar- arch, hollow, arch- tap toes on the floor for each position

2. knees to bar with the toe tap swings

3. air chair swings- press down on the bar with straight arms- knees up

WOD

5:00 EMOM

3 bar muscles or 3 strict pull ups

max effort air squats in the remaining time of each minute

3:00 Rest

5:00 EMOM

5 touch-n-go reps power clean @ 60%

max effort hollow rocks in the remaining time of each minute

*score is the total reps of air squats and total reps of hollow rocks