tuesday

Warm-up

1 ROUND
7 Scap Pull-Ups
7 Scap Push-Ups
6 Bootstrappers
20 Mountain Climbers

Into...

1 ROUND
10 Ring Rows
10 Knee Push-Ups
10 Air Squats
10 Tuck Ups

Into...

1 ROUND 
3 Strict Pull-Ups*
3 HR Knee Push-ups
10 Jumping Squats
:20 Hollow Hold 

Skill

​4 SETS FOR QUALITY
:20 Hollow Body Bar Hang
3 Strict Hollow Body Pull-Ups
5 Tempo Front Squats (3131)

-Short Walking Rest b/t Sets-

(No Measure)

Metcon

​AMRAP x 12 MINUTES
4 Strict Pull-Ups
8 Front Squat (135/95)|(95/65)
12 Hand Release Push-Ups

(Score is Rounds + Reps)