Warmup start this at 10:00
3 1:00 turkish getups/arm. (Take 1:00 to do 1 rep of a Turkish Getup)
4 sets of:
4 bench press up to 75%
1 round of the kipping warmup/rmu warmup
Lift start this at 25:00
2×7 bench press in between 75-80%
then do a few wallballs and pullups/rmu
CrossFit Workout start this at 40:00
Score is time. 15:00 cap.
20 wallballs 20/14
1 max effort set of pullups
Once you get to 50 pullups, the workout is over.
RMU. Once you get to 20 RMU, the workout is over.
So. You do 20 wallballs. You come over and do 12 pullups. Then you have to do 20 wallballs before you can do more pullups. You keep doing that until you get 50 pullups total done.
Cooldown Start this at 55:00
1:00 lat roll
1:00 overhead t-spine roll
I don’t want this to take more than 5 or 6 sets, so if you can’t do 8-10 pullups (or 3-4 muscle ups) in a set, scale the number down. Some people might be able to get this done in 2 sets. If you can do 50 pullups in one set, but you can’t do RMU (or don’t want to) please do chest to bar instead. If you can’t do pullups, let’s do banded strict pullups today.
7:00 EMOM split jerk @81%
Bike 30:00 @ endurance pace
Every 6:00 sprint for :05-:10