WARMUP
2 ROUNDS
10 Up-Downs
8 Supinated Band Pull-Aparts
8 Overhead Band Pull-Aparts
8/8 X-Band Pull-Aparts (Sword Pulls)*
Into…
2 ROUNDS*
8 Wall Ball Deadlifts
8 Wall Ball Front Squats
8 Wall Ball Push Press
8 Ring Rows
*Second round, adjust to 10 Wall Ball Thrusters + 10 Ring Rows or Jumping Pull-Ups.
STRENGTH
EMOM x 12 MINUTES
MIN 1 – 3-5 Strict Chest to Bar Pull-Ups
MIN 2 – 8/8 Slow Single Arm Dante Rows
MIN 3 – :50 Run, Bike or Row (Easy Pace)
(No Measure)
WORKOUT
FOR TIME*
2 ROUNDS
25 Wall Balls (20/14)
15 Pull-Ups
-Rest 1:00-
3 ROUNDS
15 Wall Balls
7 Pull-Ups
-Rest 1:00-
4 ROUNDS
10 Wall Balls
5 Pull-Ups
*For an extra challenge, all reps in all rounds must be performed unbroken.
(Score is Total Time)
OPTIONAL FINISHER
EMOM x 9 MINUTES
MIN 1 – 5/5 Single Leg Med. Ball Glute Bridge-Up
MIN 2 – :20/:20 Straight Arm Overhead Extension
MIN 3 – :20/:20 Side Plank Hold*
*Option to lift top leg.
(No Measure)
