AC Met Con
Warm Up
2 ROUNDS
10 Slam Ball Ground to Overhead
7 Scap Pull-Ups
7 Short, Controlled Kipping Swing
7 Push-ups
Into…
2 ROUNDS
10 Slam Balls
7 Big, Dynamic Kip Swing
7 Kipping Jumping Pull-Ups or 7 Ring
Rows
7 Hand Release Push-ups
Skill
EMOM x 6 MINUTES
Practice one of below Pulling Options:
OPTION 1:
2 Hips to Bar + 1 Bar Muscle-Up
Or…
OPTION 2:
2 Dynamic Kip Swing + 1 Pull-Up
Or…
OPTION 3:
3 Simulated Kip Swing or 3 Jumping Pull-Ups
Workout
3 SETS
AMRAP x 6 MINUTES*
3 Bar Muscle-Ups
9 Hand Release Push-Ups
18 Ground To Overhead
-Rest 1:30 b/t Sets-
*Pick up where you left off.