Coach Ryan teaching the importance of maintaining tension during technique. The barbell wants to return to the ground, so our strength comes from proper form!

1. Technique review: progression to the pistol. Reverse lunge, drop-leg squat from box, elevated leg squat from box, pistol. (5 min)

2. Warm-up: two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 reverse lunges/side, 3 pistols from box/side, 3 pistols/side. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)

3. "Cross-eyed Mary" AMRAP 20:

  • 4 muscle-ups
  • 8 pistols (alternating legs),
  • 12 kettlebell swings 70/55lbs)

LIII: as rx’d LII: muscle-ups, band-assisted muscle-ups, or dips 2:1, as appropriate. Pistols, single-leg squats from box, reverse lunges, as appropriate. 53/35lbs kettlebell. LI: 7 rounds not for time of 6 parallette dips, 8 walking lunges, 10 Russian swings

4. Cash-out: EMOM 8

  • 1 Turkish Get-up

Have fun!