Sunday
Warm-up
Warm-up
2 SETS
10 Bootstrappers w/ :02 Pause in the bottom
10 Scap Pull-Ups
10 Bootstrappers w/ :02 Pause in the bottom
10 Scap Pull-Ups
Immediately Into…
2 SETS
10 Narrow Air Squats w/ :02 Pause in the bottom
10 Ring Rows w/ :02 Pause at the top
Immediately Into…
2 SETS
10 Alt. Cossack or Curtsy Squats
3-5 Strict Pull-Ups or Negative Pull-Ups
Extended Warm-up
Metcon
EMOM x 8 MINUTES
MIN 1 – Strict Gymnastic Pull Practice*
MIN 2 – :45 Pistol / Squat Practice**
MIN 1 – Strict Gymnastic Pull Practice*
MIN 2 – :45 Pistol / Squat Practice**
*Strict Gymnastic Work…
3-5 Strict C2B, 5-7 Chin Over Bar Pull-Up or 8-10 Ring Rows
+
:10 Top of the Pull Hold
**Pistol / Squat Work…
Banded Pistol Squat
Tall Box Step-Ups
Curtsy Squats
Narrow Stance Air or Goblet Squat
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
10 Alt. Pistols or 20 Air Squats
10 Pull-Ups
10 Alt. Pistols or 20 Air Squats
10 Pull-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
8 KB Goblet Lunge (53/35)|(35/26)
8 Chest to Bar Pull-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
6 Single KB Suitcase Box Step-Ups (24/20)
6 Bar Muscle-Ups
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Up
