DATE – Monday March 31st


Warm-up: Dynamic lengths, include some quadruped movements and partner wheelbarrow races.

Band pull aparts + dislocates.


Mobility: Banded overhead lat stretch


Review/tech: Beat swing, kipping pull-up, and parallette shoot through (5-7 min)


WOD A) 4 rounds for max reps completed: (29-32 min)

In 5 minutes, Run 400m, then in remaining time complete:

A1: Max effort pull-up set, then:

A2: AMRAP Parallette shoot through (Link: Parallette shoot through)

– Rest 3 min between rounds –


(Record A1 and A2 as separate scores. Split larger classes in ½ and stagger the start by 3 min)