DYNAMIC WARM-UP
3 sets:
Every 3:00:
Run 200-m
Row 200/250-m
-rest the time remaining in the 3:00 window.

CHEST-TO-BAR PULL-UP REVIEW
Position on the pull-up bar Grip and active hang on bar
Kip swing Fast transition between hollow and arch body positions
2 kip swings + 1 kip Aggressive press down and rapid close of the hips.
2 kip swings + 1 pull-up Same as step 3, but pull chin over bar.
2 kip swings + 1 chest-to-bar pull-up Same as step 4 but chest should make contact with the bar.
2 kip swings + 1 chest-to-bar pull-up + 2 kip swings Push away from the top of the chest-to-bar pull-up.
Multiple chest-to-bar pull-ups Aggressive press down and push away into the next rep.

RX

On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint

From 5:00-10:00:
75 chest-to-bar pull-ups

From 10:00-15:00:
75 burpees-to-target

From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.

INTERMEDIATE

On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint

From 5:00-10:00:
50 chest-to-bar pull-ups

From 10:00-15:00:
50 burpees-to-target

From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.

BEGINNER

On a 20:00 clock, each for time:
From 0:00-5:00:
600-m sprint

From 5:00-10:00:
75 ring rows

From 10:00-15:00:
50 burpees-to-target

From 15:00-20:00:
600/750-m row
– Score is total combined work time.

1 set:
200-m overhead plate carry (35/45 lb)
50 v-ups
200-m overhead plate carry

Accumulate:
1:00 banded shoulder stretch/side