8/31/20

Warm-Up

  • 10 pvc pass through/around the world
  • 10 kip swings
  • 10 pull-ups
  • 10 ring dips
  • 12 upright KB rows

Strength

5 x 5 sumo deadlift high pull

WOD

  • For Time (22 min cap)
    • Performance
      • 9-6-3 of:
        • Bar MU
        • burpees to bar
        • rest 5 min
      • 12-9-6 of:
        • C2B pull-ups
        • burpees to bar
        • rest 5 min
      • 15-12-9 of:
        • pull-ups
        • burpees to bar
    • Fitness
      • 9-6-3 of:
        • jumping bar MU or C2B pull-ups
        • burpees
        • rest 5 min
      • 12-9-6 of:
        • banded C2B pull-ups or pull-ups
        • burpees
        • rest 5 min
      • 15-12-9 of:
        • banded pull-ups or ring rows
        • burpees