thursday

Warm-up

​AMRAP x 5 MINUTES
10 Band Pull Aparts
10 Scap Pull-Ups
5 Inch-Worms + Push-Up
100m Run

Skill

​4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups

*Drop down from the bar and rest between Strict and Dynamic Pull-Ups

Metcon

​2 SETS*
AMRAP x 5 MINUTES
100m Run
10 Pull-Ups
100m Run
5 Bar Muscle-Ups

-Rest 1:00-

AMRAP x 5 MINUTES
200m Run
15 Burpees

-Rest 2:00 b/t Sets-

*Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest.

(Score is Rounds + Reps)

BMU Option 1: Jumping Bar Muscle-Ups
BMU Option 2: Burpee Pull-Ups