WARM-UP
2:00 BLOOD FLOW
INTO…
ROUNDS
8 UP-DOWNS
8 KB DEADLIFTS
8 SCAPULA PULL-UPS
INTO…
2 ROUNDS
6 BURPEES
6 RUSSIAN KB SWINGS
3 STRICT PULL-UPS / 6 RING ROWS
SKILL
EMOM X 5 MINUTES
3-5 STRICT PULL-UPS
INTO…
EMOM X 5 MINUTES
3-5 KIPPING SWINGS OR KIPPING PULL-UPS OR BUTTERFLY PULL-UPS
WORKOUT
ON A 3:00 RUNNING CLOCK
MAX DOUBLE DB UP-DOWNS
INTO…
AMRAP X 7 MINUTES
16 LATERAL HOPS OVER DB
16 DB SWINGS
16 DB SLIDES
INTO…
ON A 3:00 RUNNING CLOCK
MAX DOUBLE DB UP-DOWNS