WARM-UP
AMRAP X 4 MINUTES
10 ALT. BOX STEP UPS
10 SCAPULA PULL-UPS
6 PUSH-UPS W/ ROTATION
INTO…
EMOM X 9 MINUTES
MIN 1 - :30 KIP SWINGS
MIN 2 - :30 RING DIP HOLD/LOW RING PLANK
MIN 3 - :30 BOX JUMPS
STRENGTH
12 MINUTES TO COMPLETE
30 STRICT PULL-UPS
WORKOUT PREP
2 ROUNDS @ 80%
5 RING DIPS/BOX DIPS
5 BOX JUMPS
5 TOES TO BAR/KNEES TO ELBOW
-REST :90-
WORKOUT
AMRAP X 10 MINUTES
10 RING DIPS/BOX DIPS
10 BOX JUMPS (24/20)
10 TOES TO BAR
