WARMUP
AMRAP x 10 MINUTES
20 Single Unders (2nd round DU/DUA)
5 Hang Muscle Clean
5 Push-Ups
5 Ring Rows
5 Scap Pullups
5 Strict Press (2nd round Push Press)
EXTENDED WARMUP
EMOM x 9 MINUTES
MIN 1 – :45 Jump Rope Practice
MIN 2 – 5 Shoulder to Overhead*
MIN 3 – :45 Gymnastics Pull Option**
*Start at or about workout weight and build heavier.
**Gymnastics Options…
1-3 Bar Muscle-Ups
3-5 Pull-Ups
3-5 Ring Rows
(No Measure)
WORKOUT
3 ROUNDS FOR TIME
100 Double Unders
25 Shoulder to Overhead (115/75)
10 Bar Muscle-Ups
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
1:00 Thoracic Spine Foam Roll
:45/:45 Lat Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
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