A. General
4 Rounds
60 Seconds Row/Bike/Run/Ski @Easy
25' Bear Crawl
10 Russian KBS
B. Mobility
Banded lat pull downs
2x10 each side
For time
50 KBS 24/16kg
30 Bar Muscle-ups
TC: 10 min
Score: Time
Scaling Options
Beginner
30 KBS @ 12/8KG
30 Assisted Strict Pull Ups
Intermediate
50 KBS @ 16/12KG
30 Jumping BMU
Perform
50 Cal Echo Bike
50 Bar Muscle-ups for time
4 rounds for time
6 Wall walks
100' Double DB front rack walking lunges 2x50/35lbs
Active recovery 2 minutes between rounds on any machine or walk
* RX+50’ HS walk
KG: 22.5/15 KG
TC: 20 min
10 Inch Worms
100' Double DB front rack walking lunges 2x25/15lbs
3 Wall Walks
100' Double DB front rack walking lunges 2x35/25lbs
Perform:
Gymnastic conditioning
2 x Amrap 4
25' HS walk
25' Double DB Front rack lunges
Rest 2 minutes between each amrap
3 sets
5 Banded Y
5 Banded T
5 Banded M
Hold every repetition of 5 seconds at peak contraction