WARM-UP
2 ROUNDS
1:00 Bike
10 Banded Lat PushDowns
5 Scap Pull-Ups
10 Empty BB Strict Presses
Into…
2 ROUNDS
15/12 Cal. Bike
10 Kip Swings
5 Tuck-Up + V-Up (1 Rep = Tuck-Up + V-Up)
10 Empty Barbell Push Press
SKILL (PERFORMANCE)
EMOM × 5 MINUTES*
1 Chest to Bar
+
2 Toes to Bar
*Complex is meant to be completed unbroken.
SKILL (FITNESS)
EMOM × 5 MINUTES*
1 Pull-Up or Half Pull-Up
+
2 Toes to Something
*Complex is meant to be completed unbroken.
WORKOUT (PERFORMANCE)
AMRAP x 15 MINUTES
15 Toes to Bar
15/12 Cal Bike
10 Chest to Bar
10 Shoulder to Overhead (135/95)
(Score is Rounds + Reps)
KG BB: (60/42.5)
WORKOUT (FITNESS)
AMRAP X 15 MINUTES
12 Toes to Something
12/10 Cal Bike
10 Jumping Pull-Ups
10 Shoulder to Overhead (95/65)
(Score is Rounds + Reps)
KG BB: (42.5/30)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-