Buy In

• Dynamic WarmUp
• 1-2 x (10 (Push Ups ; Sit Ups; Pull Ups, OHS, Back Extensions, Dips)
• Movement Review

Metcon For time:

100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Scaling:

100 Burpee pull-ups
The bar should be at a height that you don’t have to jump to to reach it (use plates to jump from as needed)

or

50 Burpee pull-ups
With the pull-up bar is approximately one foot above your reach. (use plates to jump from as needed)

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50 Burpee pull-ups
The bar should be at a height that you don’t have to jump to to reach it. (use plates to jump from as needed)

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35 Squat thrusts
35 Assisted or beginner pull ups (band, jumping, body rows)

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25 Squat thrusts
25 Assisted or beginner pull ups (band, jumping, body rows)

Cash Out

• Sweepers (30-50 depending on athlete)