Warm-Up
2:00 Bike
Into…
2 ROUNDS
8 Scap Pull-Ups
6 Alternating Cossack Squats
4 BB Sumo Good Morning
Extended Warm-Up
EMOM x 10 MINUTES
MIN 1 – TNG Sumo Deadlifts*
MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings
*MIN 1 – 8 Reps
MIN 3 – 6 Reps
MIN 5 – 4 Reps
MIN 7 – 4 Reps
MIN 9 – 4 Reps
*Building from Light to Moderate-Heavy.
(No Measure)
Workout
FOR TIME
50/40 Cal Bike
Immediately into…
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)*
Immediately Into…
50/40 Cal Bike
*Optional increase to (135/95)
(Score is Time)
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