WARM-UP

AMRAP X 5 MINUTES

20 Single Unders

5 Hang Muscle Clean

5 Push-Ups

5 Ring Rows

Into…

2 ROUNDS

:30 Double Under Practice

5 Strict Press*

5 Scap Pull-Ups**

*1std Round perform Push Press

**2nd Round perform Kip Swings

EXTENDED WARM-UP

EMOM X 9 MINUTES

MIN 1 – :45 Jump Rope Practice

MIN 2 – 5 Shoulder to Overhead*

MIN 3 – :45 Gymnastics Pull Option**

*Start at or about workout weight and build heavier.

**Gymnastics Options…

1-3 Bar Muscle-Ups

3-5 Pull-Ups

3-5 Ring Rows

WORKOUT

3 ROUNDS FOR TIME

100 Double Unders

25 Shoulder to Overhead (115/75)

10 Bar Muscle-Ups

(Score is Time)

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

1:00 Thoracic Spine Foam Roll

45/:45 Lat Foam Roll

-Rest as Needed b/t Sets-