Warm Up
AMRAP X 3 MINUTES
7 DB Front Squat into DB Strict Press
7 Ring Rows
7 Tuck-ups
7 Push-ups
7/7 Box Step-Ups
AMRAP X 3 MINUTES
7 Back Squats
7 Push Press
7 Single DB Thrusters
7 Kipping Swings
7 Box Jumps
Skill
1.) 2 SETS
3 Reps of 2-for-1 Pull-Ups*
*1 Rep = 2 Kip Swing + 1 Pull-Up
2.) 2 SETS*
4 Kipping Pull-Ups +
4 Knees to Elbow
*Athletes can choose to complete all 8 reps unbroken or come off the bar b/t movements.
BENCHMARK WORKOUT
«THE MAGNIFICENT 7»
7 ROUNDS FOR TIME
7 Back Squats
7 Push Press
7 DB Thrusters
7 Pull-Ups
7 Knees to Elbows
7 Hand Release Push-Ups
7 Box Jumps