WARM-UP
AMRAP x 5 MINUTES
10 Band Pull Aparts
10 Scap Pull-Ups
5 Inch-Worms + Push-Up
:30 Bike
SKILL
4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups
*Drop down from the bar and rest between Strict and Dynamic Pull-Ups
(No Measure)
WORKOUT
2 SETS*
AMRAP x 5 MINUTES
10/8 Cal Bike
10 Pull-Ups
10/8 Cal Bike
5 Bar Muscle-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
15/12 Cal Bike
15 Burpees
-Rest 2:00 b/t Sets-
*Each set consists of 11:00 worth of work, both AMRAPS and the 1:00 rest.
(Score is Rounds + Reps)
BMU Option 1: Jumping Bar Muscle-Ups
BMU Option 2: Burpee Pull-Ups
Goal* – Can you keep your Pull-Ups & Bar Muscle Ups unbroken in the first AMRAP? Focus on steady paced Runs and smooth Burpees in the second AMRAP!