12min EMOM
1st Minute – 1 Squat Clean to 2 Lunges to 3 Front Squats
2nd Minute – REST
3rd Minute – 1-5 Bar Muscle Up or Strict Pull-up/Chest to Bar Pull-Ups to
5-10 Kipping Pull-ups/Chest to Bar Pull-Ups
4th Minute – REST
*Perform 3 times*
2 Rounds For Time or (1 Round For Time):
400m (800m) Run/Row or 1k/(2k) Assault Bike
5 (10) Squat Clean 135/95 MRX 95/65
10 (20) Front Rack Lunges
15 (30) Front Squats
400m (800m) Run/Row or 1k/(2k) Assault Bike
5 (10) Bar Muscle Ups
10 (20) Chest to Bar Pull-Ups
15 (30) Pull-Ups MRX Chest to Bar MRX Pull-Ups MRX Ring Rows
Flexibility and Pistol Development
2x30sec Couch Stretch or Modified Couch
10 Pistols (each leg) or 10 Pistol Progressions
2x30sec Head to Floor Straddle Stretch
10 Pistols or Progressions (each leg)
2x 30sec Pigeon/Swan/Piriformis Stretch
