WARM-UP
AMRAP X 3 MINUTES
3:00 MINUTES CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
5 BANDED PULL APARTS
5 SCAP PUSH-UPS
5 SCAP PULL-UPS
10 ALT. DEAD BUGS
INTO…
AMRAP X 5 MINUTES
5 BANDED LAT PULL DOWNS
5 TUCK UPS
5/5 SA DB ARNOLD PRESS
5 KIP SWINGS
SKILL
EMOM X 5 MINUTES
1 STRICT PULL-UP OR DYNAMIC KIP SWING
+ 1 PULL-UP OR HALF PULL-UPS
+ 1 CHEST TO BAR OR PULL-UP
WORKOUT
3 ROUNDS FOR TIME
20 DB FLOOR PRESS (50/35)(35/20)
25 SIT-UPS
20 PULL-UPS
INTO…
2 ROUNDS
20 DB FLOOR PRESS
25 SIT-UPS
15 CHEST TO BAR PULL UPS
INTO…
1 ROUND
20 DB FLOOR PRESS
25 SIT-UPS
10 BAR MUSCLE UPS
(SCORE IS TIME)
