Warm-up: (10 min)
20/ 90/90 Hipswitch
10 Cat cows
10 Firehydrants
5/side WGS
10 Barbell Goodmornings
10 Front Squats
20 Calf Raises
20 Sec Deadhang
22.3 SPECIFIC WARM UP
3rds
20 Single unders or Jumping jacks
10 Ring Rows or 5 Strict pull ups
5 Thrusters (INCREASING)
(22.3 repeat)
For time: (12 min cap)
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)♂ 95, 115, 135 lb (43, 52, 61 kg)
Scaled: Female
Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups
| single-unders |
45, 55, 65 lb (20, 25, 29 kg)
Scaled Male
♂ Jumping pull-ups, then pull-ups, then chest-to-bar
pull-ups | single-unders |
65, 85, 105 lb (29, 38, 47 kg)
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