WARM-UP

2 ROUNDS

1:00 EZ Bike

10 Banded Pull Aparts

10 Banded Ws

5/5 Low to High Cross Body Banded Pull

Aparts

10 Hollow Rocks

10 Arm Haulers

Into…

2 ROUNDS

:30 MOD Bike

5 Scap Pull-Ups

10 False Grip Ring Rows

:10 Bottom of Dip Ring Hold

SKILL (ALL)

EMOM x 15 MINUTES

Practice Gymnastics Pull*

*Gymnastic Pull Options…

1-2 (Strict) Ring Muscle-Ups

3-5 (Chest to Bar) Pull-Ups

3-5 (Banded) Strict Pull-Ups

WORKOUT (PERFORMANCE)

AMRAP X 10 MINUTES

15/12 Cal Bike

Gymnastics Pulling*

*Options…

1. Ring Muscle-Ups

2. Bar Muscle-Ups

3. Chest to Bar Pull-Ups

4. Kipping Pull-Ups

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP × 10 MINUTES

12/10 Cal Bike

Gymnastics Pulling*

*Options…

1. Jumping Ring Muscle-Ups

2. Jumping Bar Muscle-Ups

3. Kipping Pull-Ups

4. Jumping Pull-Ups

(Score is Rounds + Reps)