General Warm Up (5-12)
2 rounds:
:30 Plate Jumps
:30 Inchworm
:30 Plank
:30 Box Step Ups
:30 Ring Rows
Specific Warm Up (12-25)
T2b/Pullup/BMU
10 Scap Pulllups + 5 Small Kips + 5 Big Kips (2″ hitch)
1x Kip, knees above hips, kip, knees above hips (working timing)
1x Kip, pullup, kip, pullup (working timing)
5 Toes to Bar (or option)
5 Pullups (or option)
5 Hips to Bar
1-3 Bar Muscle Up (or option)
Box Jump Over:
4-6 Box Jump (low height)
4-6 Box Jump Over (moderate height)
4-6 Box Jump Over (workout height)
Def Pushup:
5-10 Normal Pushups
5-10 Deficit Pushups
RX (27-50)
12 Toes to bar
12 Pull Up (kip, no butterfly)
4 Bar muscle up
12 Deficit Push Up (4/2 inch)
12 Box jump over (30/24′)
6 rounds for time
Goal: Sub 18
Cap: 23:00
Intermediate
12 Kipping toes to eye level
12 Pull Up (banded)
4 Bar muscle up (banded or jumping)
12 Deficit Push Up (kneeling)
12 Box jump over (24/20′)
6 rounds for time
Baseline
8 V up
8 Inverted row (barbell)
4 Low Bar muscle up (same barbell as inverted row)
8 Wall push up
8 Plate jump over
4 rounds for time
(53-60)
:30 Banded Lat Stretch (each side)
:30 Banded Crossbody Shoulder Stretch (each side)
*Can also bend over on crossbody stretch to get more t spine stretch
(0–5)
Today places a big emphasis on your hanging skills, specifically how well you control your kip and redirect your body while on the bar. There are no butterfly pull-ups today—this is all about refining your mechanics using a traditional kip.
Use the warm-up to dial in your timing and positions, then carry that into the workout where you’ll be pushed to higher levels of capacity. Stay intentional with each rep and focus on moving well, not just getting through the work.
Don’t be afraid to challenge yourself with your scaling today. This is a great opportunity to try something new, get outside your comfort zone, and continue developing your skill set.