Friday, January 9th, 2026 – Bootcamp

Repeat For 5 Minutes

30 Seconds Echo Bike
5 Broad Jumps
15 Scap Pull Ups
10 Lying Leg Raises

Every 2 Minutes On The Minute For 9 Rounds

1) 20 Seconds Active Hang
2) 10 Kip Swing
3) 8 Pull Up Or Bent Over DB Row

ELITE

AMRAP 8

12 Box Jump (24/20)
12 DB Snatches (60/40)

– 1 min rest –

AMRAP 8

10 Chest To Bar Pull Ups
20/15 Cal Echo Bike

COMPETITIVE

AMRAP 8

12 Box Jump (24/20)
12 DB Snatches (50/35)

– 1 min rest –

AMRAP 8

10 Pull Ups
15/10 Cal Echo Bike

PERFORMANCE

AMRAP 8

12 Box Jump (20)
10 DB Snatches (35/25)

– 1 min rest –

AMRAP 8

10 Jumping Pull Ups
10/8 Cal Echo Bike

Stimulus Points
Rest As Needed
Scale Based On Your Pull Up Ability. Rx+ Should Be Able To Do 15 Unbroken Chest To Bar Fresh.

Every 1 Minute On The Minute X 6 Minutes

Odd Minutes) 30 Second Dead Hang
Even Minutes) 30 Second Rotating Plank

Prayer Stretch
Seal Stretch

WODs