Thursday
Warm-up
Warm-up
AMRAP x 4 MINUTES
5 Inch Worm + Push-Up
:10 Dead Hang
:10 Active Hang
10 Scap Pull-Ups
5 Inch Worm + Push-Up
:10 Dead Hang
:10 Active Hang
10 Scap Pull-Ups
Into…
AMRAP x 4 MINUTES
15 Tuck-Ups
10 Up-Downs
:15 Tuck Hang
Extended Warm-up
Metcon
EMOM x 8 MINUTES
MIN 1 – 4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar
MIN 2 – :40 Slow Inchworms w/ Push-Up
MIN 1 – 4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar
MIN 2 – :40 Slow Inchworms w/ Push-Up
(No Measure)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
25 Burpees
15 Pull-Up + Toes to Bar*
25 Burpees
15 Pull-Up + Toes to Bar*
*1 Pull-Up + 1 Toes to Bar = 1 Rep
**Option to perform 15 Pull-Ups then 15 Toes to Bar if can not easily connect the reps.
(Score is Time)
