Warm-up
3 sets
:30 High Knees
:30 Dead Hang from Bar
:30 Side Plank each Side
10 Sumo Squats
then…
Pull-up Progressions
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
400 meter Run
60 Thrusters (45/35)
60 Pull-Ups
400 meter Run
30 Thrusters (115/105)
30 Chest to Bar Pull-Ups
400 meter Run
15 Thrusters (165/125)
15 Bar Muscle Ups
400 meter Run
*Every 100m of the run is a rep
Accessories
*Accumulate 5 min of a heavy Dball hold