Warm-up
400m Run
-Then-
10-8-6
Burpees
Hip pops
Banded PVC Pull down*
Alt SA Muscle snatch
*Sub banded pull downs from rack
Skill
Bar Muscle-up
Midline
Tabata- 20s|10s Rest
Complete first 4 in order and then in reverse order
1. Slider Knee tucks
2. High plank to Push-up R
3. High Plank to Push-up L
4. Plank Drag around Square
WOD
20 Minute AMRAP
Ascending Run (200-400-600-800-1000-1200ect)
5 Pull-ups
4 Chest to Bar Pull-ups
3 Bar Muscle-ups
12 Alternating Devilโs Press 50|35
Level 3- 5 pull-ups, 4 chest to bar pull-ups, 3 strict pull-ups
Level 2- 5 jumping pull-ups, 4 kipping pull-ups, 3 chest to bar pull-ups
Level 1- 55|35, 5 ring rows, 4 jumping pull-ups, 3 kipping pull-ups
ADV – UB reps, 70|50
For Scoring – The Round ends with The Devil’s Press, For the Run each 100M = 1 Rep
Extra Work
3 Rounds
20|15 Cal Ski
25 GHD Sit Ups
100ft Front Rack Lunges 2×50|35
ADV – 2x 70|50