Pullin' Up

Competition Class

Strength

FORGING IRON

15min AMRAP
20m DB Bear Crawl 50s/35s
10 DBall Clean Up and Overs 150/100 to 60/48
*set up two boxes on top of each other, get the ball
on top, push it to other side, repeat

GYMNASTICS CONDITIONING

4 Giant Sets
3.4.5.4.3 HSPU
(go to reps / scale you can complete
reps in under 2min)

After each giant set, 1 Triple Rope Climb
(climb up, touch beam, lower down to almost
floor & go back up w/o touching ground)"
then
5 x 10m HS Walk (AFAP)

For Time:
2.3.3.4.5.4.3.3.2 Bar Muscle Ups

 

MetCon

CLASS

12min EMOM
min1-3
10 Beat Swings
min4-6
5 Beat Swings w/ tap + 1/2 Pull-up
min7-9
3-5 Pull-ups (or C2B Pull-ups)
min10-12
3-5 C2B Pull-ups (or BMU)

For Time:
50 Box Jumps 24/20
40 Power Snatch 75/55
30 Pull-ups
20 KTEs
10 Devil's Press 50s/35s

*12min time cap