A: Warm Up
5 minute AMRAP
100 ft. Shuttle Run
10 Ketllebell Swings
15 Sit Ups
B: Gymnastics
Strict Pull Ups 1 x Max Reps
Use bands with no kip. Post colored band to notes for future reference.
C: Met Con
4 minute AMRAP
Max calorie row
Then…
4 minute AMRAP
Max Burpee Bar Muscle Ups
Scale the muscle ups to most challenging version of pull up.