Pre-Workout Skill Work:
3 sets: 8 Tempo Back Squats
WOD: EMOM 20:
Min. 1 | Max strict Chest To Bar Pull-ups
Min. 2 | Max strict ring dips
Min. 3 | Max GHDSU
Min. 4 | Rest
Intermediate: EMOM 20:
Min. 1 | Max strict pull-ups + banded pull-ups
Min. 2 | Max strict ring dips + banded ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest
– Athletes should not exceed 7-reps of pull-ups or dips in each set.
Beginner: EMOM 20:
Min. 1 | 7 foot-assisted pull-ups
Min. 2 | 7 foot-assisted ring dips
Min. 3 | 20 AbMat sit-ups
Min. 4 | Rest
Home Workout:
EMOM 20:
Min. 1 | Max dumbbell rows in a plank (35/50 lb)
Min. 2 | Max dumbbell shoulder presses (20/35 lb)
Min. 3 | Max sit-ups
Min. 4 | Rest
– Use two dumbbells.