MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 Cal Bike/250 mt Row / 200 Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 GHD / AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS & SPECIFIC WARM UP
15′ Practice Rope Climb/Muscle Up
Then 3 Rounds of
300/250/200 mt row
3 – 2 – 1 Bar Muscle Ups/Chest To Bar
rest 1-2 minutes from rounds

CONDITIONING
3 Rounds For Time
25/18 Cal Row
3 Rope Climb / 4 Bar Muscle Up