MOB: Ankles. Hamstring. Hips. Shoulders.
WU: 400m run.
REVIEW: Review all movements for the day.
S: AMRAP of C2B pullups in :30 EMOM for 5 minutes.
LI: Pullup sub of choice.
C: For time:
10 C2B pullups
20 deficit HSPU off of 45# plates
30 burpee box jumps 30/24
40 AKB swings 70/53
THIS WORKOUT HAS A 35:00 CAP.
LIII: Pullups. HSPU (no deficit).
LII: Pullup sub of choice. HSPU sub of choice. Burpee box jumps on height of choice. AKB swings of choice. KTE sub of choice.
LI: LII and 400m run/walks.
PWMOB: Full body rollout
Advanced: Muscle ups in the strength portion. 10 Muscle ups instead of 10 C2B. No kipping on deficit HSPU.
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