Warm-Up
EMOM x 6 MINUTES
Min 1 – :25 Lunge + :25 Hollow Rocks
Min 2 – 10 Scap Pull-Ups + 5 Kip Swings
Extended Warm-Up
EMOM x 9 MINUTES
MIN 1 – 5-8 Hips to Bar
MIN 2 – Practice Transition Over Bar
MIN 3 – Single or Double Unders
(No Measure)
Workout
EMOM x 25 MINUTES
MIN 1 – 10-15 Toes to Bar
MIN 2 – 30 Slam Balls (30/20)
MIN 3 – 5-10 Bar Muscle-Ups
MIN 4 – 30 Alt. Slam Ball Reverse Lunges
Min 5 – Rest
(No Measure)
BMU Option 1:Jumping BMU
BMU Option 2: Strict Pull-Ups
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