Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Progressions to Pull-ups / C2B Pull-ups / Muscle-ups
Part 2 – Conditioning: “Ace and Gary”
4 rounds – 4 min effort (with no rest between rounds)
Performance:
- 400m run
- 15 Pull ups
With remaining time: Max burpees
**score is total Burpees
Fitness:
- 400m run
- 15 Ring rows (as horizontal as possible)
With remaining time: Max burpees
**score is total Burpees
