WARM-UP

2 ROUNDS

40 Alt. Mountain Climbers

10 Scap Push-Ups

5/5 Thread the Needle*

10 Good Mornings*

*2nd RND complete 10 Arm Haulers & 10

KB Deadlifts

Into…

2 ROUNDS

10 Up-Downs*

10 Russian KB Swings*

10 Ring Rows

10 Scap Pull-Ups

*RND 2 complete 10 Burpees + 10 KB

Swings

SKILL (ALL)

5 SETS

Complete One of the Below Gymnastics Options…

Gymnastics Option…

5 Vertical Ring Rows

5-7 Strict (Banded) Pull-Ups

5 Strict Chest to Bar Pull-Ups

3 Weighted Strict Pull-Ups

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

30 Burpees to Target*

30 KB Swings (53/35)

30 Chest to Bars**

*Target ideally 6″ above standing reach.

**Pull-Ups reduce by 10 each round, 30-20-10.

(Score is Time)

KG KB: (24/16)

WORKOUT (FITNESS)

3 ROUNDS FOR TIME

25 Burpees to Target*

30 KB Swings (35/26)

30 Pull-Ups or Jumping Chest to Bars**

*Target ideally 6″” above standing reach.

**Pull-Ups reduce by 10 each round, 30-20-10.

(Score is Time)

KG KB: (16/12)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1 – :45 Lat Stretch*

MIN 2 – 5/5 SA Half Kneeling Bottoms Up

KB Press

MIN 3 – :45 EZ Cardio Choice

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts