We are so pleased to join forces with P-knot! We firmly believe in the skills that will be shared in this workshop and are so thrilled to share this event with our community!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Five minutes deliberate practice of the positions of the overhead squat with “five in the hole.”

3. “Team Yngwie” In teams of 3, AMRAP 20

  • Run 250m
  • 10 Overhead squats
  • 5 Muscle-ups

Chase each other through the WOD. Score one round time all athletes have completed Run-10-5.

LIII: 120/88lbs OHS LII: 85/53lbs OHS (or front squats as appropriate), sub 2:1 dips for muscle-ups LI: OHS or front squats as appropriate, sub 2:1 dips for muscle-ups




Have fun!