ahand Coach Josh and Coach Mael unified and strong!



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

1. EMOM 10:

Turkish get-up x 2 (alternate sides on minute)

If you are still developing a good TGU, practice positions for 10 minutes.

2. Weighted Dips

  • 3-3-3-2-2-2

Supinated Barbell Rows

  • 3-3-3-3-3-3

Rows: same weight across, use more weight than last week if possible

Dips: Six sets to work your way up to your heaviest double of the day. If you can’t do weighted dips, collect 15 reps with the most challenging Push Away from Object (vertical) you can manage.

3. "Tabata Something Special"

  • Tabata Pull-ups

rest 4 minutes

  • Tabata Sit-ups

Complete 8 intervals of 20 seconds of work followed by ten seconds of rest for each exercise. Score is total reps from all 16 intervals.

LIII and LII: as rx'd. anchored abmat sit-ups. scale pull-ups as needed. LI: 8 rounds not for time of 5 pull-ups or ring rows, 5 sit-ups.

4. Cash out:


  • ME Superman hold
  • ME Ring/P-bar support (elbows fully extended, hollow body position)

Have fun!