WARM UP

1 ROUND
12-15 Banded Pull-Aparts
12-15 Banded Lat Push-Downs
12-15 Kneeling Banded Pull-Downs
10 Calf + Tib Raises
20 Bunny Hops

Into…

2 ROUNDS
60 Single Unders*
10 Tuck-Ups*
10 SLOW Scap Pull-Ups
10 SLOW Ring Rows

*Complete 30 Double Unders + 10 V-Ups RND 2.

Scoring:

STRENGTH (ALL)

ON A 10:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Strict Pull-Up*

*Option to Practice 6×5 Strict (Banded) Pull-Ups

(Score is Weight)

Scoring:

WORKOUT (PERFORMANCE)

EMOM x 16 MINUTES
MIN 1 – 60 Double Unders
MIN 2 – Max V-Ups
MIN 3 – Max Pull-Ups
MIN 4 – Rest

(Score is Total V-Ups + Pull-Ups)

Scoring:

WORKOUT (FITNESS)

EMOM x 16 MINUTES
MIN 1 – 100 Single Unders
MIN 2 – Max Tuck-Ups
MIN 3 – Max Jumping Pull-Ups
MIN 4 – Rest

(Score is Total Tuck-Ups + Jumping Pull-Ups)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)