• 1. Warm-Up
  • Dynamic Warmup
  • Dynamic Stretching

  • 2. Strength 
  • 10 min EMOM
  • Odd – 10 Strict Pull-ups (weight vest if possible)
  • Even – :30 L- Sit or :45 Plank

  • 3. Met-Con
  • 17 min AMRAP 
  • 30 Wallballs 20/14
  • 100 DU
  • 12 Muscle Ups (Progressions)

  • 4. Accessory
  • 3:00 Wall Sit in 5 min CAP