A. Warm Up

EMOM for 12 minutes

1st minute: 30 second row or bike

2nd minute: 8 Jumping Pull Ups with slow eccentric

3rd minute: 24 Handstand Shoulder Taps or Pike Shoulder Taps

B. Strength

Close Grip Bench Press

7 sets of 2 reps @ 20X1 Tempo

C. Conditioning

3 rounds

3 minute AMRAP

250m row

Then AMRAP of the following complex

Kipping Toes to bar

Kipping Chest to bar Pull up

Kipping Pull up

-2 minute rest-

*Perform pull up complex unbroken, may drop down after each complex

*coaches challenge 4 rounds

Recent Posts

See All


A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories


A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R


A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl