WARM UP

Set 1: AMRAP 5
:20 Barbell Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2: AMRAP 5
:20 Counterbalance Front Squats
:20 Kip Swings
:20 Strict Press

.SKILLS & SPECIFIC WARM UP

Kipping – Pull Up – Thrusters

EMOM 10′
2 Strict or Strict Weighted Pull-ups

Set:

7 Thrusters #20/15
7 Pull-ups or Pull-up Modifications

CONDITIONING
“PINEAPPLE”

5 ROUNDS FOR TIME
25 Thrusters #20/15
25 Burpees Pull Ups

Scaled

5 ROUNDS FOR TIME
15 Thrusters #20/15
15 Burpees Pull-ups