(D) Split Jerk from Racks-Work on your limitations to 85% 1rm (E) Individually for time-30 Pullups, 30 Unbroken Double Unders, 30 Ring Dips, 20 Pullups, 20 Unbroken Double Unders, 20 Ring Dips, 10 Pullups, 10 Unbroken Double Unders, 10 Ring Dips, 5 Bar Muscle-ups, 5 Triple Unders, 4 Bar Muscle-ups, 4 Triple Unders, 3 Bar Muscle-ups, 3 Triple Unders, 2 Bar Muscle-ups, 2 Triple Unders, 1 Bar Muscle-ups, 1 Triple Unders (F) Spend 5mins working your hollow & superman rocks

SUPER YOUTH & BEGINNERS & MASTERS 50-59YRS

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up  

(D) Split Jerks from Racks-Work to the limits of your movement

(E) Individually for time-30 Jumping-Pullups, 30 HR Push-ups, 20 Jumping-Pullups, 20 HR Push-ups, 10 Jumping-Pullups, 10 HR Push-ups

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) In 10mins spend as much time upside down wall walking, handstands/balancing & working on your pull-up strength (C) Spend 10mins practicing double unders (D) Split Jerks-This is your time to learn more about the movement & to get stronger (E) If you can start with un-assisted pull-ups or strict pushups start with them and then keep moving with the jumping-pullups or the HR Push-ups (F) Roll Stretch recover

INTERMEDIATE  

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up 

(D) Split Jerk from Racks-Work on your limitations to 85% 1rm

(E) Individually for time-30 Pullups, 30 Strict Push-ups, 30 Double Unders, 20 Pullups, 20 Strict Push-ups, 20 Double Unders, 10 Pullups, 10 Strict Push-ups, 10 Double Unders

(F) Spend 5mins working your hollow & superman holds/rocks

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) In 10mins spend as much time upside down balancing, handstand walking progressions (C) Spend 5mins practicing your unbroken double unders & bar muscle ups (D) Ask yourself, if i was going to PB my Split Jerk in a couple of months time, what would i need to improve for that to happen (E) If you are strong in the ring dip, do ring dips, or start with them and then go to Strict Pushups (F)  (G) Roll Stretch recover

ADVANCED & MASTERS 40-49YRS   

(A) Mobility

(B) Shoulder Strength & Stability

(C) Warm Up 

(D) Split Jerk from Racks-Work on your limitations to 85% 1rm

(E) Individually for time-30 Pullups, 30 Unbroken Double Unders, 30 Ring Dips, 20 Pullups, 20 Unbroken Double Unders, 20 Ring Dips, 10 Pullups, 10 Unbroken Double Unders, 10 Ring Dips, 5 Bar Muscle-ups, 5 Triple Unders, 4 Bar Muscle-ups, 4 Triple Unders, 3 Bar Muscle-ups, 3 Triple Unders, 2 Bar Muscle-ups, 2 Triple Unders, 1 Bar Muscle-ups, 1 Triple Unders

(F) Spend 5mins working your hollow & superman rocks

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) In 10mins spend as much time upside down, walking, balancing, freestanding handstand p/u (C) Spend 5mins practicing your triple unders (D) Ask yourself, if i was going to PB my Split Jerk in a couple of months time, what would i need to improve for that to happen (E) You get 2 attempts at the unbroken double unders, if you don't get them, move on (F)  (G) Roll Stretch recover