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5 EMOM T2B (5 Rounds for reps)

Toes To Bar Skill


Toes to Bar

Toes close to the Bar

Knee Raises

Superman to Hollow Rock

*No double kipping

Pick a # and keep it consistent

21-18-15 BS HRPU (Time)


Back Squat

Hand Release Push Ups

RX- 75/55

RX+- 95/65

M1-55/45, PU on knees

M2- 45/35, PU on knees

Rest 4 min

15-12-9 FS ASU (Time)


Front Squats

Atomic Sit Ups

RX- 75/55 25/15# bumper

RX+- 95/65, 35/25# bumper

M1-55/45, Sit Up w/ bumper on chest 15/10

M2- 45/35 just sit ups


OPTIONAL END 12×250 Row (12 Rounds for reps)

12x250m row

Rest 50 seconds

*Score is each 250m

OE: OPTIONAL END 20 min Run (Distance)

Run for quality

20 min

*Score is meters covered in 20 min