A. GENERAL (6:00)
3 rounds
1:00 Row / Bike
10 Forward lunges
5-10 Beat Swings
10 Wide stance med ball hugging good mornings

B. SPECIFIC (12:00)
Pull ups
5 Beat Swings
5 Kip Swings / 5 Beat swings (beginner)
5 Half Pull ups (focus on push away) / 5 Jumping Pull ups (beginner)
5 Kipping Pull ups / C2B pull ups / 5 Jumping Pull ups (beginner)
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Give athletes 2 minutes to warm up and setup pull ups or Ring muscle ups if athletes are doing RX+
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Step ups
10 Alternating Bear hug Step ups, workout weight (unweighted for beginners)
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Practice round
20 sec machine
4 Bear hug step ups
2 C2B/modification

E4MOM x 8
500m Row / 1000m Bike / 400m / 350m Ski
16 Step up, bear hug 20/14 lbs med ball, 24/20"
8 C2B Pull ups*

* RX+ 5/4 Ring Muscle ups

L-sit / Hollow Hold
3 x 30-60 seconds