WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PULLUPS AND/OR ROPE CLIMBS PRACTICE
STRICT PULLUPS 5X5 WEIGHTED
OR PRACTICE KIPPING/BUTTERFLY
MODIFIED PULLUPS 3-3-3-3-3 FULL RANGE NEGATIVES
THEN, 4X4 WITH BANDS OR LEG ASSISTED

WOD
1 MIN. DB HANG SQUAT CLEANS 45’s/30’s
1 MIN. BURPEES
1 MIN. TOES TO BAR
2 MIN. DB HANG SQUAT CLEANS 45’s/30’s
2 MIN. BURPEES
2 MIN. TOES TO BAR
1 MIN. DB HANG SQUAT CLEANS 45’s/30’s
1 MIN. BURPEES
1 MIN. TOES TO BAR

RECORD TOTAL REPS

COOL DOWN