WARMUP
4 ROUNDS*
:15 Scap Pull-Ups**
:15 Burpees
:15 Sumo Stance Good Mornings
:15 Sumo Air Squats
*1 Round = all 4 movements
**In 3rd & 4th rounds, switch to Kip Swings
Into…
2 ROUNDS*
5 Empty Barbell Deadlifts
:15 Hollow Hold + :15 Superman Arch Hold
5 Empty Barbell Sumo Deadlifts
10 Kipping Knee or Straight Leg Raises
*In 2nd round, switch to Toes to Bar/Something
EXTENDED WARMUP\
EVERY 2:00 FOR 4 SETS
3-5 Sumo Deadlifts* + 1 Rep of Gymnastics Complex
*Start Moderate-Heavy & Build to Workout Weight.
Options for Complex…
2 Toes to Bar
+
1 Bar Muscle-Up
Or…
2 Toes to Something
+
1 Pull-Up
(No Measure)
WORKOUT
ON A 15:00 RUNNING CLOCK…
75 Toes to Bar
-Immediately Into-
AMRAP w/ Time Remaining…
1-2-3-and so on…
Sumo Deadlift (275/185)
Bar Muscle-Ups*
*Option Ring Muscle-Up
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES*
20 Toes to Bar or Toes to Something
15 Sumo Deadlifts (Athlete Choice)
10 Muscle-Ups** or Pull-Ups
*P1 works while P2 rests. Split work as needed.
**Option for Bar or Rings.
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)