METCOM
WARM-UP
AMRAP x 5 MINUTES
10 Alt. DB Deadlift
5/5 DB Strict Press
10 Alt. DB Russian Swings
5 Burpees
Into…
1-2 ROUNDS
5/5 Single Arm Ring Rows
10 Scap Pull-Ups
10 Band Pull-Aparts
SKILL
PARTE 1)
2 SETS
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
-Rest As Needed b/t Sets
Into…
PARTE 2)
2 SETS
3 Kipping Swing
1 Bar Kip Swing +
1 Hips to Bar +
1 Bar Muscle Up / 2 Strict Pull Ups
WORKOUT
Benchmark “DEVIL IN THE DETAILS”
FOR TIME*
50 Pull Up / 36 Bmu/ 36 RMU
60 Alt. DB Devil’s Press
*Partition any way needed.
Option 1 BMU: Jumping RMU
Option 2 BMU: Up-Down Strict Pull-Up
Option 3 BMU: Burpee Ring Row