Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – :25 Walking Lunge + :25 Hollow Rocks
Min 2 – 10 Scap Pull-Ups + 5 Kip Swings
*From here, gather athletes for teaching of the movements in the Extended Warm-Up.
Extended Warm-up – Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 5-8 Hips to Bar
MIN 2 – Practice Transition Over Bar
MIN 3 – Single or Double Unders
(No Measure)
Workout – Metcon (No Measure)
EMOM x 25 MINUTES
MIN 1 – 10-15 Toes to Bar
MIN 2 – 30 Slam Balls (30/20)|(20/10)
MIN 3 – 5-10 Bar Muscle-Ups
MIN 4 – 30 Alt. Slam Ball Reverse Lunges
Min 5 – Walking Rest
(No Measure)
KG SB: (15/10)|(10/5)
BMU Option 1:Jumping BMU
BMU Option 2: Strict Pull-Ups
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