Warm Up
Repeat For 5 Minutes
20 Sec Dead Hang
10 Scap Pull Ups
20 Line Hops
10 Bodyweight Squats
Skill – Kipping Skill
Hanging Hollow To Arch Holds
Kip To Lever
Kipping Pull Up Singles Or Box Assisted Pull Ups
Kipping Pull Ups
Kipping Chest To Bar
Kipping Muscle Up
WOD
ELITE
8 Min AMRAP In Pairs
20 Muscle Ups
120 Double Unders
24 Hang Squat Cleans (135/95)
Max Cals Echo Bike Remaining Time
Rest 1 Min
8 Min AMRAP In Pairs
24 Hang Squat Cleans (135/95)
120 Double Unders
20 Muscle Ups
Max Cals Echo Bike Remaining Time
COMPETITIVE
8 Min AMRAP In Pairs
48 Toes To Bar
120 Double Unders
24 Hang Squat Cleans (110/80)
Max Cals Echo Bike Remaining Time
– Rest 1 Min –
8 Min AMRAP In Pairs
24 Hang Squat Cleans (110/80)
120 Double Unders
48 Toes To Bar
Max Cals Echo Bike Remaining Time
PERFORMANCE
8 Min AMRAP In Pairs
48 Leg Raises
120 Double Unders
24 Hang Squat Cleans (95/65)
Max Cals Echo Bike Remaining Time
– Rest 1 Min –
8 Min AMRAP In Pairs
24 Hang Squat Cleans (95/65)
120 Double Unders
48 Leg Raises
Max Cals Echo Bike Remaining Time
Stimulus Points
Split Work With Your Partner Any Way You’d Like
Keep Intensity High Going On The Bike
Accessories
Every 1 Minute On The Minute X 3 Rounds
1) 15 Band Face Pulls
2) 30 Seconds Hollow Hold
Cool Down & Dismissal
100m Walk
Doorway Pec Stretch
Quad Stretch