WARM-UP
3 ROUNDS
1:00 BIKE/RIDE/SKI
5 SCAP PUSH-UPS +5 PUSH-UPS
10 SCAP PULL-UPS*
:30 TUCK HOLD**
*ROUND 2 :10 SMALL KIP SWINGS, ROUND 3 7-10 KIP SWINGS
**ROUND 2 -10 TUCK-UPS, ROUND 3 7-10 KNEE TO CHEST
STRENGTH
*15 MINUTES TO ESTABLISH 5 REP HEAVY FOR THE DAY CLOSE GRIP BENCH PRESS.
WORKOUT
5 ROUNDS FOR TIME
20/15 CAL BIKE/ROW/SKI
20 TOES TO BAR
*TOES TO RINGS ARE OPTIONAL
**SCALED OPTIONS - KNEES TO CHEST, DRAGON FLAGS, V-UPS
(SCORE IS TIME)