Saturday, October 24th at 2:00pm:

Kipping Pull-ups

PART 1
4 X
15-20″ hollow hold
15-20″ back extension 
5 tempo scapular pull-ups+ 5~8 kips 

PART 2
5 x
3-5 eccentric pull ups (5″ down) 
3~5 kipping pull-ups 

PART 3

3 x
:15~:20 active dead hang 
10 wall seated alt press
12~16 high plank shoulder taps

Saturday, November 7th at 2:00pm:

Toes To Bar

PART 1
4 x
10” hanging hollow hold
10” arch hold 
10 hollow banded lat pull down 
10 V-ups

PART 2
4 x
6~8 Incline bench toes to bar
or
5 hanging knee tuck into TTB negative

PART 3
5x
5 ~8 knee-to chest
or
6~10 UB TTB

Saturday, November 21st at 2:00pm:

Rope Climbs

PART 1
3x
10 ring rows
5 slow scapular pull-ups+:10 dead hang
5 hang and tuck on rope or bar 
3 strict pulls on bar or rope

PART 2
5x
2 rope pull-ups+:10 foothold on rope
or
EMOM 8
1 rope climb

PART 3
4x
5 seated rope pulls
10 heavy band lat pulldowns
15~30s plate pinch hold.

Saturday, December 5th at 2:00pm:

Strict Pull-up

PART 1
:10 active dead hang+5 slow scapular pull-ups
5~8s chin-over-bar holds
30s hollow hold
3~5 eccentric (negative) pull-ups

PART 2
6x
8~10 light band-assisted pull-ups
or 
4~6 strict pul-ups

PART 3
3x
8/8 single-arm DB rows
8~10 active hang shrugs
8~10 inverted barbell or ring rows