Push and Pull
Warm Up
General
2 Sets
1 min on C2
5m Slow Bear Crawl
5m Crab Walk
5/5 Dead Bugs
Mobility
-Shoulders
-Chest
Specific
3 sets
9 Hollow banded lat pull downs
3-7 Transition muscle ups
Gymnastics
EMOM 10
Min 1. 1-3 Muscle Ups
Min 2. 6-10 Push ups
Scaling Options
Beginner
Min 1. Ring Row
Min 2. Push ups
Intermediate
Min 1. Band Assisted Muscle Ups
Min 2. Push Ups
Workout
5 rounds
8 Kipping HSPU
12 Deadlifts @ 100/70 TC:15 min
Score: Time
Scaling Options
Beginner
16 DB Push Press @2xModerate
12 DL @ moderate
Intermediate
8 Kipping HSPU (1 AbMat)
12 Deadlifts @ 100/70
RX+
5 rounds
8 Deficit Kipping HSPU 6/4″
12 Deadlifts @ 120/85 KG
POP's
3 sets
12 Pendlay Rows
12 DB pullovers
Pullovers:
Pendlay Rows:
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