4 ROUNDS*
:15 Scap Pull-Ups**
:15 Burpees
:15 Sumo Stance Good Mornings
:15 Sumo Air Squats
*1 Round = all 4 movements
**In 3rd & 4th rounds, switch to Kip Swings
Into…
2 ROUNDS
5 Empty Barbell Deadlifts
:15 Hollow Hold + :15 Superman Arch Hold
5 Empty Barbell Sumo Deadlifts
10 Kipping Knee or Straight Leg Raises*
*In 2nd round, switch to Toes to Bar/Something
3-5 Sumo Deadlifts* + 1 Rep of Gymnastics Complex
*Start Moderate-Heavy & Build to Workout Weight.
Options for Complex...
2 Toes to Bar
+
1 Bar Muscle-Up
Or...
2 Toes to Something
1 Pull-Up
(No Measure)
75 Toes to Bar
-Immediately Into-
AMRAP w/ Time Remaining...
1-2-3-and so on...
Sumo Deadlift (275/185)
Bar Muscle-Ups*
(Score is Rounds + Reps)
75 Toes to Something
Sumo Deadlift (185/135)
Pull-Ups
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-