A. Dynamic Stretches
B. (20 minute clock)
Every minute for 5 minutes:
5 strict pull ups
Every minute for 5 minutes:
5 kipping pull ups
Every minute for 5 minutes:
5 chest to bar pull ups
Every minute for 5 minutes:
5 bar muscle ups
C. (3 rounds)
(As many rounds as possible 3 minutes)
20 double unders
10 ab mat sit ups
*Rest 3 minutes after each AMRAP
(Pick up where you left off)
D. Static stretches
A. Dynamic Stretches B. “The Force Is Strong With This One” (Teams of 3) (For time) Buy in: 200 burpee over bar (1 person works at a time; switch every minute) -then- 27-21-15-9 each person Deadlifts
A. Dynamic Stretches B. (3 rounds) 10/10 banded standing external rotation 15 cal ski erg 25 ab mat sit ups 100’ walking lunge C. (5 rounds for time) 10 hang power snatch 115/85lb 10/7 cal bike D. (5
A. Dynamic Stretches B. (3 rounds) 10 back squats 45/35lb 15 ring rows C. (For Strength/ Technique) Back squat 3-3-3 1-1-1 (Build by feel; first set starts 75%+) D. “Teams of 3” (As many reps as possi