A. GENERAL (5:00)
3 rounds
- 20s Squat Thrusts
- 7 Air Squats
- 7 Beat Swings
- 7 Bent Over Band Lat Pull downs

B. MOBILITY / ACTIVATION (3:00)
- Lat Stretch with Band
60 sec / Side

- Band Bicep Curls
60 seconds

C. SPECIFIC (6:00)
Renegade Rows
- 1 Push up + Dumbell row right + Dumbell row left
- Ramp up to workout weight
---
Chin ups
Set-up Bands & scales as needed

C2. SPECIFIC (10:00)
Front Squat & Push Press
- 5 Front Squats, Empty Bar
- 5 Push Press, Empty Bar
- 5 Front Squats, Light
- 5 Push Press, Light
- 5 Front Squats, Workout Weight
- 5 Push Press, Workout weight
Pull ups
- 5 Beat Swings
- 5 Kip Swings
- 5 Kipping Pull ups/Half pull ups, Focus on pushing away

5 sets
3 Strict Chin ups
5 Dumbbell Renegade Rows, Moderate
Rest 1:00 Between Sets

RX+ Weighted Strict Chin ups

Score: Checkmark
TC: 12:00
KG: N/A

Scaling Options
Beginner
3 Band Assisted Strict Chin ups
5 Dumbbell Renegade Rows, Moderate

Intermediate
3 Band Assisted Strict Chin ups
5 Dumbbell Renegade Rows, Moderate

For time:
21-15-9
Pull ups
Push presses @ 115/75 lbs
Front squats @ 115/75 lbs

Score: Time
Time Cap: 10:00
KG: 52/35, Beg: 25/20, Int: 43/30

Scaling options
Beginner
21-15-9
Ring rows
Push presses @ 55/45 lbs
Front squats @ 55/45 lbs

Intermediate L1
21-15-9
Band Assisted Pull ups
Push presses @ 95/65 lbs
Front squats @ 95/65 lbs

Intermediate L2
Reduce reps on pull ups

Band Good Morning
2 x 20

Goal: Post Chain Endurance