For those that wanna improve your pull ups Ive found something for you 

Gymnastic skills - Pull ups
C2B
Bar Muscle ups

Each movement will show progressions and some strength drills

Met-con / Oly - 8 min AMRAP
Max effort OHS
each time you break 50 DU

rest 3 mins

8 min AMRAP
Hang Power Snatch
each time you break 25 Sit ups

Strength - Press
5 x 3 @ 80% 1RM
rest 2 mins

Skill - KB drills

Met-con - For Time
25 Pull ups
50 KB swings
50 HSPU
50 Box Jumps
50 TTB
50 KB cleans
25 Pull ups

Hero Friday

Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters

After a weekend away with the Gymnastic seminar team coach Birdy will be coaching all the classes today showing you some drills to work on those T2B and some candlesticks for mobility and core strength

Gymnastics - T2B - progressions
Candlesticks

Another great look at our second lift the Clean & jerk take a look at the stages from the pull off the floor - recovery position

Oly - Clean and Jerk

find a 1 RM

Strength - Front Squat

5 x 3

We will be looking at the skill of a pull up in todays session focusing on form then putting it into a EMOM style work out to back up what has been learnt

Met - con / skill - 20 min EMOM

min 1 - 10 - 20 burpees
min 2 - 5 - 10 pull ups