Warm-Up
AMRAP x 5 MINUTES
10 Bootstrappers
10 Alt. Groiners
10 Narrow Stance Squats
10 Wide Stance Squats
5/5 SA Ring Rows
Skill
EMOM x 10 MINUTES
MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)
MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow
(No Measure)
Workout
FOR TIME
40 DB Front Squats (50/35)
12 Strict Narrow Grip Chin-Ups*
40 Alt. DB Step-Ups (24/20)
12 Strict Narrow Grip Chin-Ups
40 Alt. Pistol Squats or Narrow Stance Squats
12 Strict Narrow Grip Chin-Ups
*Scale Option: 12 Narrow Single Ring Rows
(Score is Time)
Partner Workout Option
IN TEAMS OF 2…
AMRAP x 20 MINUTES
40 DB Front Squats (50/35)
12 Strict Narrow Grip Chin-Ups
40 Alt. DB Step-Ups (24/20)
12 Strict Narrow Grip Chin-Ups
40 Alt. Pistol Squats or Narrow Stance Squats
12 Strict Narrow Grip Chin-Ups
*Option for 12 Narrow Single Ring Rows
**P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and every 3 Strict Narrow Grip Chin-Ups.
(Score is Rounds + Reps)
