Ragdoll, Child’s Pose, Hamstring, Pigeon
30sec Pull-Up Dead Hang
10 Banded Passthroughs
5e/dir Banded Around the World
10 Supinated Pullaparts
10 Scap Pull-Ups
Pull-Up: Max Effort pull-ups in 3 minutes.
Pick a modification that you can do PERFECT pull-ups with (controlled up and down), for a minimum of 3-5 reps.
(e.g. Banded, Low bar, Ring Rows, Inverted Pull-ups)
In Teams of 2, AMRAP for 24 minutes (alternating partners every minute):
6 Minutes: Power Cleans (135/85) | (165/115)
6 Minutes: Box Jump Overs (24/20)
6 Minutes: Pullups
6 Minutes: Bike for Calorie
Both partners will complete 3 Rounds of each movement (1 min on, 1 min off), with one partner working at a time.
Record total combined reps, per movement.