Warm Up
2 ROUNDS
:10 Dead Hang
:20 Active Hang
10 Wall Ball Thrusters
10 Step-Ups
:30 Hollow Hold
1 ROUND
10 Ring Rows
10 Wall Ball Thrusters
:30 WB Box Step-Overs
:30 Superman Hold
Skill
EMOM x 8 MINUTES
MIN 1 – :20 Superman Hold + :20 Hollow Body Hold
MIN 2 – 3 Scap Pull-Up + 3-5 Kip Swings
Into
3 SETS*
1 Strict Pull-Up + 2 Pull-Ups
*Try to keep complex unbroken.
Partner Workout In Teams Of 2
FOR TIME
20 Pull-Ups*
30 «Partner Pass» Wall Balls
40 DBL DB Box Step-Overs ***
30 Pull-Ups
40 «Partner Pass» Wall Balls
60 Single DB Box Step-Overs***
40 Pull-Ups
50 «Partner Pass» Wall Balls
80 Box Step-Overs***
*P1 works while P2 rests. Split work as needed.
***P1 completes DBL DB Box Step-Overs while P2 Rests. P1 completes Single DB Box Step-Overs while P2 holds the other single DB any way above the hip. P1 completes Box Step-Overs while P2 holds both DB’s. P1
cannot complete reps if DB’s are not held during Step-Overs. Switch as needed.