Treat this workout today kind of like a skill workout.  Choose an option for the pull up and wall walk that challenges you on a strength or skill level.  Change the reps to what makes sense for where you are at.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER (SKIP WEIGHTED PULL UPS)
POST: SUNS OUT GUNS OUT

PROGRAM B

WARM UP

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

10 Rounds
(For time - but really for practice)
5 Strict Pull Ups / Supine Ring Rows / OR 1-3 Muscle Ups
1-3 Wall Walks / 3-5 Pike Ups / OR 10-30 Foot Handstand Walk
10  Front Squats

RX Men: 95#
RX Women: 65#

RX+ Men: 115# - 135#+
RX+ Women: 75# - 95#+

Score: Total Time (but make it more about working on what you want to work on)
Goal: 20 Min (if you do it MUCH faster you probably didn't challenge yourself enough with the skills)

NOTES:

For this workout you can pick what you want to work on and even play around with it IN the workout.  For example - if you start with 2 strict pull ups per round, but realize that you COULD go up to 3 - go for it!

Other options for that part are banded strict, feet elevated ring row, or just some type of pull up that is more challenging than what you normally do.

You may also choose to do bar or ring muscle ups. These can be kipping, banded, jumping, or even strict!  Practice the skill!  Don't use a band or a jump that allows your transition to be sloppy!  Work for it!

For the wall walk - if you normally do pike ups in workouts - today would be a great day to just try ONE per round.  Take your time!

For the front squats you will have the barbell on the shoulders with the elbows high.  Reach the butt back and down. Heels are down.  Chest is up and belly tight.  Get your butt lower than your knees at the bottom.  Knees out, chest up, belly tight, heels down.  Drive through the heels and lead with the elbows to stand completely.

Subs are a goblet squat (only one DB or KB) or even just an air squat!

PROGRAM A

WARM UP

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

10 Rounds
(For time - but really for practice)
5 Strict Pull Ups / Supine Ring Rows / OR 1-3 Muscle Ups
1-3 Wall Walks / 3-5 Pike Ups / OR 10-30 Foot Handstand Walk
10 DB Front Squats

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Time (but make it more about working on what you want to work on)
Goal: 20 Min (if you do it MUCH faster you probably didn't challenge yourself enough with the skills)

NOTES:

For this workout you can pick what you want to work on and even play around with it IN the workout.  For example - if you start with 2 strict pull ups per round, but realize that you COULD go up to 3 - go for it!

Other options for that part are banded strict, feet elevated ring row, or just some type of pull up that is more challenging than what you normally do.

You may also choose to do bar or ring muscle ups. These can be kipping, banded, jumping, or even strict!  Practice the skill!  Don't use a band or a jump that allows your transition to be sloppy!  Work for it!

For the wall walk - if you normally do pike ups in workouts - today would be a great day to just try ONE per round.  Take your time!

For the front squats you will have the dumbbells at the shoulders with the elbows high.  Reach the butt back and down. Heels are down.  Chest is up and belly tight.  Get your butt lower than your knees at the bottom.  Knees out, chest up, belly tight, heels down.  Drive through the heels to stand completely.

Subs are a goblet squat (only one DB or KB) or even just an air squat!

PROGRAM C

WARM UP

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

10 Rounds
(For time - but really for practice)
5 Strict Pull Ups / Supine Ring Rows / OR 1-3 Muscle Ups
1-3 Wall Walks / 3-5 Pike Ups / OR 10-30 Foot Handstand Walk
10  Sandbag Front Squats

Use the sandbag you have and if you want an extra challenge do a bear hug hold instead of a front rack hold.

Score: Total Time (but make it more about working on what you want to work on)
Goal: 20 Min (if you do it MUCH faster you probably didn't challenge yourself enough with the skills)

NOTES:

For this workout you can pick what you want to work on and even play around with it IN the workout.  For example - if you start with 2 strict pull ups per round, but realize that you COULD go up to 3 - go for it!

Other options for that part are banded strict, feet elevated ring row, or just some type of pull up that is more challenging than what you normally do.

You may also choose to do bar or ring muscle ups. These can be kipping, banded, jumping, or even strict!  Practice the skill!  Don't use a band or a jump that allows your transition to be sloppy!  Work for it!

For the wall walk - if you normally do pike ups in workouts - today would be a great day to just try ONE per round.  Take your time!

For the sandbag front squats you will have the bag on the shoulders with the elbows high.  You could also make it even more difficult with a bear hug hold! Reach the butt back and down. Heels are down.  Chest is up and belly tight.  Get your butt lower than your knees at the bottom.  Knees out, chest up, belly tight, heels down.  Drive through the heels and lead with the elbows to stand completely.

Subs are a goblet squat (only one DB or KB) or even just an air squat!

TEAM VERSION

WARM UP

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

In Teams of 2 Complete
80 Strict Pull Ups / Supine Ring Rows / OR 20-50 Muscle Ups
30 Wall Walks / 80 Pike Ups / OR 200 Foot Handstand Walk
150  Front Squats

RX Men: 95#
RX Women: 65#

RX+ Men: 115# - 135#+
RX+ Women: 75# - 95#+

Score: Total Time (but make it more about working on what you want to work on)
Goal: 20 Min (if you do it MUCH faster you probably didn't challenge yourself enough with the skills)

NOTES:

Share the work throughout and mix and match what you are working on based on your current level.  So one could be doing muscle ups and the other ring rows - set goal reps per person and alternate.

For this workout you can pick what you want to work on and even play around with it IN the workout.  For example - if you start with 2 strict pull ups per round, but realize that you COULD go up to 3 - go for it!

Other options for that part are banded strict, feet elevated ring row, or just some type of pull up that is more challenging than what you normally do.

You may also choose to do bar or ring muscle ups. These can be kipping, banded, jumping, or even strict!  Practice the skill!  Don't use a band or a jump that allows your transition to be sloppy!  Work for it!

For the wall walk - if you normally do pike ups in workouts - today would be a great day to just try ONE per round.  Take your time!

For the front squats you will have the barbell on the shoulders with the elbows high.  Reach the butt back and down. Heels are down.  Chest is up and belly tight.  Get your butt lower than your knees at the bottom.  Knees out, chest up, belly tight, heels down.  Drive through the heels and lead with the elbows to stand completely.

Subs are a goblet squat (only one DB or KB) or even just an air squat!