Thursday, July 30th, 2026 - Bootcamp
30 Seconds Wall Sit
20 Prone Shoulder A’s
2 Rounds
15 Scap Pull Ups
10 Air Squats
3 Strict Pull Ups Or 8 Ring Rows
Strength
Every 2 Minutes On The Minutes X 5 Rounds
Back Squat 3 Reps @ 85% 1 RM
Secondary Strength
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes). Barbell Rear Foot Elevated Split Squat Right
Even Minutes). Barbell Rear Foot Elevated Split Squat Left
WOD
For TimeTime Cap: 15 Minutes
Elite
30 Thrusters (75/55)
6 Muscle Ups
20 Thrusters
4 Muscle Ups
10 Thrusters
2 Muscle Ups
Competitive
30 Thrusters (75/55)
6 Chest To Bar Pull Ups
20 Thrusters
4 Chest To Bar Pull Ups
10 Thrusters
2 Chest To Bar Pull Ups
Performance
30 Thrusters (45/35)
6 Pull Ups
20 Thrusters
4 Pull Ups
10 Thrusters
2 Pull Ups
Stimulus
1) Break Up The Thrusters If You’re Trying For A New Level During The Pull Ups. Try To Go Unbroken Or Big Sets If You’re Doing A Pullup Variation You’re Confident With.
2) The Larger Time Cap Makes This A Great Workout To Try A New Pull Up Variation.
Cooldown
OptionalQuad Stretch
Lat Stretch