Pull-Ups; Handstand Push Ups; Chin Ups; Push Ups; Double Unders; Toes to bar; Row; Barbell Row; Weighted Step Ups

Strength: 

  1. 1 attempt of Max reps of strict Pull-Ups
  2. 1 attempt of Max reps of Handstand Push-Ups
  3. 1 attempt sub-max reps of strict Chin-Ups
  4. 1 attempt of Max reps of Push ups

** Rest as much as needed between movements

Metcon

20:00 EMOM alternating movements every minute:

  • 40 double unders
  • 15/12 toes to bar
  • 10 calorie row
  • 15 barbell rows (135,95)
  • weighted step ups (24,20) (45,25)

** Work should not exceed :40.

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