241127

For time:

– RX –
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (53/70 lb)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.

– INTERMEDIATE –
1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (35/53 lb)
Burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.

– BEGINNER –
1-2-3-4-5-6-7-8 reps for time of:
KB swings (18/26 lb)
Burpee jumping pull-ups
– Pull-up bar between forearm and elbow with arms overhead.

– MASTERS 55+ –
1-2-3-4-5-6-7-8-9-10 reps for time of:
Kettlebell swings (35/53 lb)
Burpee pull-ups

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Skill Work

Post-workout

EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold

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