WARM-UP

3 ROUNDS

:30 Bike

15 Banded Pull-Aparts

5 Tempo Ring Rows (3111)

5 Scap Pull-Ups + 5 Kip Swings

WORKOUT (PERFORMANCE)

FOR TIME

40/30 Cal Bike

40 Pull-Ups

60/50 Cal Bike

30 Chest to Bars

80/70 Cal Bike

20 Bar Muscle-Ups

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

30/25 Cal Bike

40 Jumping Pull-Ups

50/40 Cal Bike

30 Pull-Ups

70/60 Cal Bike

20 Chest to Bars

(Score is Time)

OPTIONAL COOL DOWN (ALL)

EMOM × 9 MINUTES

MIN 1- :50 Nasal Breathing EZ Bike

MIN 2 – :50 Foam Roll Lats

MIN 3 – :50 Child’s Pose