WARMUP
AMRAP x 3 MINUTES
30 Single Unders
10 Alt. DB Deadlifts
10 DB Bent Over Rows
Into…
2 ROUNDS
30 High Jump Single Unders (or Double Unders)
15 Sit-Ups
10 Alt. DB Swings
:20 Dead Hang
SKILL
3 SETS
20 Banded Lat Push Down
3-5 Kip Swings
2-4 Kipping Pull-Up w/:02 Pause at Top
-Rest As Needed b/t Sets-
(No Measure)
WORKOUT
4 ROUNDS FOR TIME*
4 Strict Pull-Ups
16 Alt. DB Hang Muscle Snatch (35/20)**
6 Pull-Ups
24 Sit-Ups
8 Chest to Bar Pull-Ups
48 Double Unders
*If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.
*Option to use heavier DB.
(Score is Time)
OPTIONAL FINISHER
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Tuck-Ups
MOVT 2 – Hollow Hold
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
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