A. GENERAL (5:00)
Amrap 5
5 Shuttle runs (25/25’ = 1)
5 Burpees
5 Band shoulder press

B. MOBILITY / ACTIVATION (2:00)
Hollow body pull down + Glute Bridge
2 x 5 reps @ hard band

C1. SPECIFIC (6:00)
2 x 5 Beat swings
2 x 5 Kip swings / Hip to Bar
---
3 x 2 Bar Muscle ups or C2B or
Setup seated ring pull ups / band assisted strict pull ups.

C2. Specific (4:00)
30 Single unders
5 Pike push ups / Z Press (single DB)
30 single unders, rope going backward
10-15 Sec hold in Handstand / Overhead DB hold
30 Fast singles or DU
5 HSPU / Z Press (single DB)

30 Bar Muscle ups for time

or

30 Kipping C2B Pull ups for time

Score: Time
TC: 8 minutes
KG: N/A

Scaling Options
Beginner
30 Seated ring pull ups or 20 strict band assisted pull ups

Intermediate
30 Pull ups for time

3 rounds for time
10 Handstand push ups
70 DU

RX+ Deficit HSPU @ 6/4"

Score: Time
TC: 9 minutes
KG: N/A

Scaling Options
Beginner
10 Z Press, Moderate
70-100 single under

Intermediate L1
10 Pike HSPU, Feet on box
50-70 DU

Intermediate L2
7 Handstand push ups
70 DU

Prone Angels
3 x 6, lightly weighted

Goal: Upper Post chain