Strict chin ups
5 x 5 @ bodyweight
Rest 30 seconds between sets
Rest 2 minutes after 5 sets, then:
5 x 5 @ weighted
Rest 0:45- 1:00 between sets
TC: 18 minutes
Score: Load
Scaling Options
Beginner
5-6 x 5 Strict band assisted chin ups
Intermediate
Get to 25 Strict chin ups in sets of
3s or 2s
Perform
Strict Chin-ups
5 every 30 sec #bodyweight for 25 reps
Rest 1-2
5 every 45 sec #weighted for 25 reps
Rest 1-2
5 every 45 sec #bodyweight
4 rounds for time
80 Double-unders
12 Renegade Rows 2×50/35 lbs
50′ Front rack DB walking lunges 2×50/35 lbs
Rest 30 seconds between rounds
TC: 15 minutes
KG: 25/15
Score: Each round for time
Scaling Options
Beginner
80 single unders
12 Renegade Rows (no PU)
50′ Walking lunges @ bodyweight
Intermediate
40-80 Double unders
12 Renegade Rows @ 2x 35/25lbs
50′ FR walking lunges @ 2×35/25lbs
Perform
4 rounds
80 Double unders
50′ Rope sled drag @mod load
50′ Front rack DB walking lunges @2×50/35 lbs
Rest 60 seconds
3-5 sets
5 Meadow rows
5/5 Standing Landmine Press
A. General
2-3 rnds
30 sec jump rope
10 Beat swings
10 Plate deadlift
10 Lunges
B. Activation
2 sets
8 Hollow banded lat pull-downs
3 Shoulders Oscillations
https://youtu.be/P9QVvhyBTdM (up & down = 1)
8 Pause ring rows