WARM-UP

3 ROUNDS

2:00 Bike*

12 Banded Pull-Apart

10 Alt. Deadbug (Option to add KB Pull Over)

8 Reps Pull-Up Prep**

*RND 2= 1:30 Bike, RND 3= 1:00 Bike.

**Scalp Pull-Ups → Ring Rows → Kip Swings

SKILL (ALL)

EMOM × 8 MINUTES

Practice 1-3 Rep of Gymnastics Options*

*Goal should be a quality set of reps with no misses.

Gymnastics Options…

Strict Pull-Ups

Chest to Bars

Hips to Rig

Bar or Ring Muscle-Ups

WORKOUT (PERFORMANCE)

AMRAP × 20 MINUTES

5 Muscle-Ups*

40 Sit-Ups

40/30 Cal Bike

*Option for Bar or Ring. Add 3 Muscle-Ups after each round. Ex: 5,8,11, etc

(Score is Rounds + Reps)

WORKOUT (FITNESS)

AMRAP × 20 MINUTES

10 Pull-Ups*

30 Sit-Ups

30/25 Cal Bike

*Option for Pull-Up or Jumping Chest to Bar. Add 5 Pull-Ups after each round. Ex:

10,15,20, etc.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-