Max Double Under Prep:
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
*10 minutes to set max unbroken set.
– Max Singles>
Chest to Bar/Pull-up Prep:
Hollow Arch (Slow + Dynamic)
Kip w/hand release
Chest to Bar
Chest-To-Bar Pull-ups (Max Effort (Unbroken set))
Pull-ups (Unbroken set)
Chin over Bar Hold (Max Hold)
*Perform 2 of 3 Max Pulling variations.
**Ring Rows if no pull-ups are possible
***Max Pullups in 3 Mins if singles are only possible.
Metcon (AMRAP – Reps)
*Round 12-14 will be where fatigue starts to set in.
**Develop a consistent order of operations for the Row. Posture and form matter more than speed.