Fitness:

A.) EMOM – 7×2 Strict Pull-ups, add wt if needed.

B.) 15 min AMRAP

10 GI Jane

400m Run

<–> Leopard Crawl

Performance:

A.) EMOM – 7×2 Strict Pull-ups, add wt if needed. 

B.) 15 min AMRAP

10 GI Jane

400m Run

<–> Leopard Crawl

Competitor:

A.) EMOM – 7×1 strict muscle ups or 7×3 strict muscle up progression with

bands hanging from rig. See Demo Vid here.

B.) 15 min AMRAP

5 burpee muscle up or 10 burpee C2B

400m Run

<–> HS Walk

***Scale HS walk to 1 length if needed or 10 shoulder touches in HS against wall***

C.) If did not HS walk in WOD 15 min HS walk practice

D.) 250 double unders for time 5 burpees on the top of every minute