WARM-UP
AMRAP X 4 MINUTES
:30 SINGLE UNDERS
10 1 ¼ AIR SQUATS
5 JUMP SQUATS
INTO…
AMRAP X 4 MINUTES
5 BB STRICT PRESS + 5 BB PUSH PRESS
5 SCAPULA PULL-UPS + 5 KIP SWINGS
STRENGTH
EMOM X 12 MINUTES
MIN 1 - 6 THRUSTERS*
MIN 2 - 8 STRICT PULL-UP**
*START AT WORKOUT WEIGHT AND BUILD EVERY OTHER SET.
**OPTION FOR BANDED PULL-UPS
WORKOUT
IN TEAMS OF 2
ON A 17 MINUTE RUNNING CLOCK
250 DOUBLE UNDERS*
THEN AMRAP IN REMAINING TIME
9 PULL-UPS
9 THRUSTERS(95/65)(65/45)**
*ATHLETES BREAK UP REPS HOW EVER THEY WANT.
**ATHLETE 1 COMPLETES ALL 9 PULL-UPS AND 9 THRUSTERS WHILE ATHLETE 2 RESTS. ONE COMPLETE ROUND IS WHEN BOTH ATHLETE 1&2 COMPLETE THERE PULL-UPS AND THRUSTERS.
(SCORE IS ROUNDS AND REPS)
