Warm Up

Dynamic Drills

2 Rounds

  • Turkish Get Up x 5 Per
  • Ring Rows x 5 @ 2011



Take 15 minutes to work on the following skills:

  • Rope Climb x 2-3
  • Pistols x 4-6 per
  • Nose to Wall Handstand Hold x 60 seconds


Complete as many rounds and reps as possible in 20 minutes of:

  • Alternating TGU x 10
  • Strict Pull Ups or Ring Rows(as parallel as possible) x 5
  • Weighted Step Ups x 10 (5 per)

-try to find a comfortable pace early and settle in

-stay smooth and consistent and grind through the work

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