WARM-UP
AMRAP X 4 MINUTES
100 METER JOG
:20 HOLLOW HOLD
5 SCAPULA PULL-UPS
INTO…
2 ROUNDS
10 KIP SWINGS
10 ALT. V-UPS
10 SCAPULA PUSH-UPS
SKILL
EMOM X 12 MINUTES
MIN 1 - 3-5 PULL-UPS / TOES TO BAR (EVERY TIME BACK TO THE PULL-UP BAR SWITCH EX. MIN 1 - PULL-UPS MIN 3 - TOES TO BAR)
MIN 2 - :30 BIKE,SKI,ROW
WORKOUT
30:00 TIME CAP
35 TOES TO BAR
2500 METER BIKE ERG/100 CAL ASSAULT BIKE/1250 METER ROW
35 PULL-UPS
2500 METER BIKE ERG/100 CAL ASSAULT BIKE/1250 METER ROW
(SCORE IS TIME)
