312.566.7201

WARM-UP:

2 rounds

  • 5 arm circles and flings
  • 5 leg swings and sweeps
  • 10 jumping jacks

2 rounds

  • 5 strict pull-up -or- 10 ring-row
  • 5 inch worm -or- 10 push-up
  • 5 lunges L+R -or- 10 air-squat

 

STRIKING:

10:00

  • combos

 

SKILL:

20:00

  • Muscle-up – advance skill
  • those with –  EOM10 x3-5 muscle-ups, last set max reps unbroken
  • those without –  OTM10 x3-5 pull-ups, last set max reps unbroken

 

MOBILITY:

10:00

  • wrist/forearm

 

MetCon:

AMRAP8

  • 8 KB Lunges (single kb, heaviest unbroken)
  • 30 Double Under (sub singles, 3:1)