2 SETS
10 Bootstrappers w/ :02 Pause in the bottom
10 Scap Pull-Ups

Immediately Into…

2 SETS
10 Narrow Air Squats w/ :02 Pause in the bottom
10 Ring Rows w/ :02 Pause at the top
Immediately Into…

2 SETS
10 Alt. Cossack or Curtsy Squats
3-5 Strict Pull-Ups or Negative Pull-Ups

EMOM x 8 MINUTES
MIN 1 - Strict Gymnastic Pull Practice*
MIN 2 - :45 Pistol / Squat Practice**

*Strict Gymnastic Work...
3-5 Strict C2B, 5-7 Chin Over Bar Pull-Up or 8-10 Ring Rows
+
:10 Top of the Pull Hold

**Pistol / Squat Work...
Banded Pistol Squat
Tall Box Step-Ups
Curtsy Squats
Narrow Stance Air or Goblet Squat

(No Measure)

AMRAP x 5 MINUTES
10 Alt. Pistols or 20 Air Squats
10 Pull-Ups

-Rest 1:00-

AMRAP x 5 MINUTES
8 KB Goblet Lunge (53/35)|(35/26)
8 Chest to Bar Pull-Ups

-Rest 1:00-

AMRAP x 5 MINUTES
6 Single KB Suitcase Box Step-Ups (24/20)
6 Bar Muscle-Ups

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Up