WARM UP

Not for time:

1 min of jogging, biking, or rowing or JJ

5 shoulder pass throughs, pvc pipe

5 scap pull-ups or push up position scapular activations

5 kip swings or plank to pike

5 ring rows or pull-ups or push-up

1x Burgener warm-up with empty bar, PVC

1 min of jogging, biking, or rowing or JJ

5 shoulder pass throughs, pvc pipe

5 scap pull-ups or push ups

5 kip swings or plank to pike

5 ring rows or pull-ups or push-up

1x Burgener warm-up with empty bar, PVC

1 min of jogging, biking, or rowing or JJ

5 shoulder pass throughs, pvc pipe

5 scap pull-ups or push up position scapular activations

5 kip swings or plank to pike

5 ring rows or pull-ups or  push-up

LIMITED EQUIPMENT

Death By Dumbbell Thruster With a continuously running clock perform: 

1 Dumbbell Thruster,  in the first 1 min 2 Dumbbell Thrusters, etc*

Then 5 MINS rest and

“Death By” – Strict Pull-ups : 1 rep + 1 rep / 1 min

Death By Strict Pull-up With a continuously running clock perform

1 Strict Pull-up in the first 1 min 2 Strict Pull-ups in the second 1 min 3 Strict Pull-ups in the third 1 min*

*When you fail, continue for the remaining time with the reps gained – 5

NO EQUIPMENT

Death By AirThruster With a continuously running clock perform:

2 Air Thruster in the first 1 min 2 Air Thruster in the 2nd etc*

Then 5 MINS rest and

“Death By” – Push up HR : 2 rep + 2 rep / 1 min*

When you fail, continue for the remaining time with the reps gained – 5