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2xs:
10/8 Cal Row or Bike
6-8 Bomber
8 Banded Press
6 Ring Swing or Kip Swing
3 Strict Pull Up or 6 Ring Row
BB Warm Up 1x:
10 RDL
10 Muscle Clean
5 Strict Press
5 Push Press
Prime 1x:
:20sec Hard Row
6 Push Press (workout weight)
1-2 Muscle Up or Low Ring Transition
:20sec Hard Row
3 Rounds for Time
21/17 Cal Row
15 Push Press (135/95)
9 Ring Muscle Up
Goal: Sub 15 min
3 Rounds
15/12 Cal Row
15 Push Press (95/65)
9 Low Ring Transition + Jumping Ring Dip
Goal: Sub 15 min
3 Rounds
400 meter Run
15 DB Push Press (50/35)
9 Ring Muscle Up
Goal: Sub 15 min
3 Rounds
400 meter Run
21 Straight Leg Sit Up
15 Hand Release Push up
Goal: Sub 15 min
2 Rounds for Quality
5 Double KB Deadlift (53’s/35’s)
50′ Double KB Farmers Carry
5 Double KB Deadlift
50′ Double KB Front Rack Carry
5 Double KB Deadlift
50′ Double KB Overhead Carry
Notes: Rest 2 min between each round.
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
