WARM UP:
400 M. Run or Row
10 Y’s, T’s, and W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL: (Pull Up Capacity Test)
Max Effort Set of C2B Pull Ups
*Rest 1 Min.
20 C2B Pull Ups For Time
*Record your score.
LIFT: (Strength Test)
Front Squat
*Work to a new 1RM
WOD: (Fast Glycotic Test)
“BEEP TEST”
EMOM… ALAP
7 Thrusters (75/55)
7 Pull Ups
7 Burpees
*Adjust reps to 5 accordingly.
FIT
SKILL: (Pull Up Strength / Capacity Test)
Pull Up
*Work to a 1RM Weighted Pull Up
Rest as needed. Then do:
For Time:
30 Pull Ups
*If you cannot perform a pull up. Please do:
3 Rounds
8 Supine BB Row
Max Effort Set of Banded Lat Pull Down
Max Effort Set of Tricep Extensions
LIFT: (Strength Test)
Clean Grip Bench Press
*Work to a 3RM
WOD: (Fast Glycotic Test)
5 Rounds (10 Min. Cap)
10 KBS (53/35)
10 Goblet Squats
10 Sumo DL High Pull
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