LA Class March 10, 2024

Warm-up: (10 min)

20/ 90/90 Hipswitch

10 Cat cows

10 Firehydrants

5/side WGS

10 Barbell Goodmornings

10 Front Squats

20 Calf Raises

20 Sec Deadhang

22.3 SPECIFIC WARM UP

3rds

20 Single unders or Jumping jacks

10 Ring Rows or 5 Strict pull ups

5 Thrusters (INCREASING)

(22.3 repeat)

For time: (12 min cap)

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)♂ 95, 115, 135 lb (43, 52, 61 kg)

Scaled: Female

Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups

| single-unders |

45, 55, 65 lb (20, 25, 29 kg)

Scaled Male

♂ Jumping pull-ups, then pull-ups, then chest-to-bar

pull-ups | single-unders |

65, 85, 105 lb (29, 38, 47 kg)