METCON
WARM-UP
2 ROUNDS
30 Mountain Climbers
10 Sumo Good Morning (BB in Second Round)
10 Scap Pull-Ups (10 Ring Rows in Second Round)
10 Superman Raises
Into…
1 ROUND
10 Up-Downs
10 Sumo Deadlift
10 Small Kip Swings
10 Hollow Rocks
EXTENDED WARM-UP
EVERY 3:00 x 3 SETS
5 Sumo Deadlifts
Into…
Pick one of the Below Options…
-Rest with Time Remaining Option 1:
5 Slow Ring Rows + 3-5 Kip Swings
Option 2:
3 Strict Pull-Up + 3 Kipping
Pull-Ups
WORKOUT
ON AN 20:00 RUNNING CLOCK…
50 Up-Down Pull-Ups*
Immediately Into…
AMRAP in Remaining Time Of…
6 Pull-Ups
8 Sumo Deadlifts
10 Up-Downs to a Target*