A. Chest-to-Bar Pull-Up Max Reps
Max Chest-to-Bar Pull-Ups
*Unbroken
*Performance > muscle Ups
**Abilities > Pull-up Ring Rows/ Supine Ring Pull-ups/ Pull-ups
B. Barbell Thruster 10 Reps
Within 10 minutes:
10 Barbell Thrusters @ Max Load
C. For Time: Wall Ball Shots and Calories of Cardios
For Time:
– 10 Wall Ball Shots
– 15/12 Calories of Cardios
– 20 Wall Ball Shots
– 15/12 Calories of Cardios
– 30 Wall Ball Shots
– 15/12 Calories of Cardios
– 40 Wall Ball Shots
– 15/12 Calories of Cardios
– 50 Wall Ball Shots
– 15/12 Calories of Cardios
D.
Post Class Optional Midline Skill set
2 NFT of
-25 Ab mate sit-ups *Performance > GHD Sit-ups
-50 Double Unders
-15 HS Hip tap *Performance > 17m HS Walk (across checkers and back)
*Rest 1-2minute btw setsScoring: Not Scored
