WARMUP
1 min Row (Mod pace)
Into…
AMRAP x 5 MINUTES
5 Slam Ball Narrow Stance Front Squats
5 Slam Ball Ground to Overhead
5 Jumping Pull-Ups
5 V-Ups
Into…
1 min Row (Hard pace)
EXTENDED WARMUP
EMOM x 9 MINUTES
MIN 1 – :40 Bar Muscle-Up Practice*
MIN 2 – :40 Pistol Practice**
MIN 3 – EZ Row
(No Measure)
*Bar Muscle-Up Options:
3 Dynamic Kip Swings + 2 Hips to Rig
2-3 Jumping Bar Muscle-Ups
1-2 Bar Muscle-Ups
**Pistol Options:
Narrow Stance Squats
Alt. Single Leg Rig Assisted Pistols
Alt. Heel Elevated Pistols
WORKOUT
FOR TIME
800m Run (2400/2200m Bike, 1000/800m Row)
Immediately Into…
10 ROUNDS
4 Bar Muscle-Ups
6 Alt. Pistols
8 Slam Balls (30/20)
Immediately Into…
800m Run (2400/2200m Bike, 1000/800m Row)
(Score is Time)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Ups
Pistol Option 1: Narrow Stance Squats
Pistol Option 2: Alt. Heel Elevated Pistols
