LIFESTYLE AMRAP 5 5 Pull-ups 5 Burpees Rest 5 2 rounds In pairs, for time: 200 Double-unders 150 Air squats 100 Press-ups 150 Air squats 200 Double-unders PERFORMANCE 3 rounds: 10 Chest to bar pull-ups 30 Double-unders, unbroken Freestanding Handstand Hold 3x Max Hold Rest as needed between efforts. If you get to 1:00 min […]

FITNESS Warm-up 3 Rounds 15 Press-ups 12 Cossacks 9 tap swing Pull-up workshop – 12 minutes Workout For time: 20 Pull-ups – Strict Run, 800 m 25 Pull-ups – Chest to Bar Run, 800 m 30 Pull-ups – Kipping/Butterfly Post-workout 2 minutes couch stretch per side 2 minutes banded hamstring stretch per side

STRENGTH EMOM 12, alternating between: Odd: 2 Rope Climbs Even: 10 Handstand Push-ups ENGINE 4 rounds for time of: 10 KB Box Step-ups, 24/16 20 Toes-to-bars 40 Double Unders Hold single KB in rack position, change rack side each round

ENGINE AMRAP 20 5 Chest-to-bar Pull-ups 7 Burpee Box Jumps, 24/20 9 Medicine Ball Cleans, 9/6 MIDLINE 3 Rounds :20 on :20 off: Plank Side Plank Side Plank Hollow Position

Skills Rope Climbs Conditioning In pairs: 60 sec Rope Climb 60 sec Shoulder to Overhead, 45/30 60 sec Box Jump Over 60 sec Sumo Deadlift High Pull, 45/30 60 sec Partner Wall Ball 60 sec Rest 3 rounds

Skill Ring Pull-up Muscle-up transition Ring Dips Gymnastic Conditioning In threes: 800m Run 63 KB Swings, 24/16 36 Pull-ups 800m Run 63 KB Swings, 24/16 36 Pull-ups 800m Run

Warm-up Coaches’ Choice Preparation Pull-up practice Gymnastic Conditioning Frannie 21 Thruster 50 Double-unders 21 Pull-ups 40 Double-unders 15 Thruster 30 Double-unders 15 Pull-ups 20 Double-unders 9 Thruster 10 Double-unders 9 Pull-ups – Jumping pull-ups or ring rows instead of pull-ups

Mobility Prone Swimming Shoulder Dislocates Executioner Thoracic arch Preparation 6 Scap. Pull-up 6 Scap. Press-up 6 Single leg squat to box 4 sets Focus 15 min to est. a 1RM Push-Press then For time: 21-15-9 Pistols, each side KB Swing, 24/16 21-15-9 Lunge to plate, each side Plate GTOH, 20/16