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Components

Metcon

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Workout

Thursday

Warm-up

AMRAP x 4 MINUTES
5 Inch Worm + Push-Up
:10 Dead Hang
:10 Active Hang
10 Scap Pull-Ups

Into…

AMRAP x 4 MINUTES
15 Tuck-Ups
10 Up-Downs
:15 Tuck Hang

Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES
MIN 1 - 4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar
MIN 2 - :40 Slow Inchworms w/ Push-Up

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME
25 Burpees
15 Pull-Up + Toes to Bar*

*1 Pull-Up + 1 Toes to Bar = 1 Rep
**Option to perform 15 Pull-Ups then 15 Toes to Bar if can not easily connect the reps.

(Score is Time)

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