1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

5 Pull-ups

10 Push-ups

15 Air Squats

3) MetCon:

Partner As Many Rounds and Reps as Possible in 15 minutes:

3 Bar Muscle-ups

5 Squat Cleans

20’ Handstand Walk

*alternate movements

—5 minute rest—

Partner 5 Rounds For Time:

20 Pull-ups

10 Power Cleans

10 Wall Walks

*split reps as needed

*Pace: Aggressive: 12 Rounds/12:00, Solid: 10 Rounds/13:30, Limit: 8 Rounds/15:00

Beginner: 3 Double DB Bent Over Rows + 3 Bench Dips, 95/65, 20 Shoulder Taps, Ring Rows, 75/55, 10 Inchworms

Intermediate: 2 Strict Pull-ups + 2 Strict Ring Dips, 135/95, Bear Crawl, Jumping Pull-ups, 115/75, 45 degree Wall Walks

Advanced: 165/115, 135/95

Sport: Ring MU, 185/125, Chest to Bar, 155/105