Metcon (No Measure)

Pull ups (7 minute EMOM)

3-5 strict pull ups

max kipping pull ups

20 second cap each minute!


3 negative pull ups (5 count)

L-Hold until 20 seconds


Cleans (5×3)

Touch and go full cleans
Build to a heavy 3 rep touch and go squat clean. Power clean if mobility needs improvement. Listen to your coach! The barbell can only rest in the front rack position or at your hips. Good, strong pulls from the floor. Bring your hips to the barbell, fast elbows on the catch.

Metcon (Time)


Thrusters (115/75)

2 Rope climbs

30 Jump rope

*RX+ Legless Rope climb

And KB Thrusters (53/35)
Thrusters should be unbroken. Fast transitions between movements. If you cannot climb a rope scale to 10 ring rows. 10 minute cap!


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