Warm-up
EMOM x 6 MINUTES
MIN 1 – 5 Scap Pull-Ups + 5 Kipping Swings + MAX Alt. Shoulder Taps
MIN 2 – 10 Ring Rows + MAX Sit-Ups
MIN 3 – 5 DB Push Press + MAX Air Squats
Strength
4 SETS FOR QUALITY
3 Slow Wall Walks
5-7 Slow Lying Leg to Pole
5-7 Strict Pull-Ups
(No Measure)
Workout
EVERY 2:00 FOR 6 SETS
5-10 Kipping Pull-Ups*
10 DB Push Press (50/35)
10 DB Goblet Squat
*Pull-Ups must be completed unbroken for all sets.
(Score is Each Set for Time)
Share this page