monday

Warm-up

​2:00 Bike/Row

Into...

2 ROUNDS
8 Scap Pull-Ups
6 Alternating Cossack Squats
4 BB Sumo Good Morning

Extended Warm-up

EMOM x 10 MINUTES
MIN 1 - TNG Sumo Deadlifts*
MIN 2 - 3 Strict C2B Pull-Ups + 6 Kip Swings

*MIN 1 - 8 Reps
MIN 3 - 6 Reps
MIN 5 - 4 Reps
MIN 7 - 4 Reps
MIN 9 - 4 Reps

*Building from Light to Moderate-Heavy.

Metcon

​FOR TIME
50 wallballs (20/14)

Immediately into...

10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)*

Immediately Into...

50 wallballs (20/14)

(Score is Time)