Pull-ups

Metcon

18 Min AMRAP

• 12 / 9 Cal Assault Bike
• 12 Thrusters (45/35)
• 8 Toes-to-Bar
• 2 strict pull-ups

Metcon

For Time

• 100 pull-ups
• 200 push-ups
• 300 Air Squats

Break-up as needed

Metcon

For Time (25-minute cap)

• 8 – 16 – 24 – 32 – 24 – 16 – 8 Wall Ball (20/14)
• 4 – 8 – 12 – 16 – 12 – 8 – 4 50ft Shuttle Runs
• 1 – 2 – 3 – 4 – 3 – 2 – 1 L-Sit Strict Pull-ups

Metcon

15, 12, 9 for Time (15 min cap)

• Clean and Jerks (135/95)
• Pull-Ups

12 min EMOM

• 7 GHD Sit-ups
• 7 Toes to Bar
• :30 Blank Hold
• 7 MD Ball Slams (80/50)

Metcon

25 min AMRAP

• 200m Run
• 10 Pull-ups
• 10 lunges

Metcon

24 minute E2MOM

• Odd Rounds: Max Run
• Even Rounds: Max Rounds of Cindy
  • 5 pull ups
  • 10 push ups
  • 15 Air Squats

Conditioning

20 min AMRAP

• 12 Cal Assault Bike
• 24 Wall Balls (20/14)
• 12 Cal Row
• 24 1-Arm Alt Dumbbell Snatches (50/35)
• 12 Burpees
• 24 Pull-Ups

5 min Warm-up

• Shoulder

Strength

15 min Alt EMOM

• 8 – 10 Pull-ups
• Rest
• 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

• 400m Run
• 30 Wall Balls (20/14)
• 10 Burpees

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

Conditioning

25 min cap

• 500m row
• 25 pull-ups
• 500m row
• 25 hand release push ups
• 75 wall balls (20/14)
• 50 back squats (50lb / 35)
• 25 push presses
• 500m row
• 25 pull-ups
• 500m row
• 25 hand release push ups

Tabata Warm-up

• L-Sits
• Kick-ups
• Hollow-Bodies
• Planks

Skill Development

8 Min EMOM

• Handstand Practice

Strength

30 min AMRAP

• Row (Max Distance at Recovery Pace)
• 10 Pull-ups every 1k