Warm-up
Banded barbell wrist work x5
Hang and twist
Knee tuck
Half Lsit
Leg lift
Toes to bar
Dub prep
Singles
Single leg singles
Single double under attempt
Doubles
Strict Toes-To-Bar (6×5)
*Slow lower
**Close grip parallel arms.
***Sclae by performing leg lifts of the same rep scheme and slow lowering focus.
Metcon (No Measure)
Emom5
Hang with straight arms
M1-10s
M2-20s
M3-30s
M4-40s
M5-50s
M6-60s
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
*Over 50% of the reps are in the first 2 sets. Budget, then push hard.
**if you’re conditioned enough scale up w/GHD.