Thursday 11/2


Every 3 Minutes x 4 Sets (12 Minutes): Strict Pronated Pull-up x 6 reps (21X2 Tempo) Rest 30 Seconds Front Leaning Rest on Rings x 30 Seconds Rest Remainder of Time *Pull-up too easy? Add weight. Pull-up too hard? Add assistance via band. If you chose a weight, make sure you are able to do it for all 4 sets. We are not building here. *There should be roughly 90 Seconds before starting next set.

A.1: Strict Pull-up (4x6 tempo 21X2, Rest 30 Seconds)

A.2: Front Lean Rest (4x30 seconds, Rest remainder of the time )

reps = seconds


Todays going to be a challenging one. This one is designed to get you breathing. Make sure you pick a scale that will allow you to keep form for all the movements. The 400m run will be the run that is partially up hill (no 2x200m here).

Metcon (Time)

4 Rounds: 400m Run 12 Def. Handstand Push-ups (4''/2'') 7 Bar Muscle Ups *Scale for deficit is just regular HSPU, Pike HSPU or Seated DB Shoudler Press. *BMU scale is double reps and do C2B Pull-up, Pull-up and Ring Row. (no bands here)

Extra Work

3 Rounds: 20 Band Pull Aparts 30 Seconds Ring Row Hold Rest 60 Seconds

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