Skill


TEST DAY
5 minute Pull Test 
Seated Barbell Pull ups
Pull ups
Muscle ups 

Metcon

2 DB Push Press
2 Front Rack DB Lunge 
2 Sit ups
4,4,4…6,6,6…8,8,8
12 min AMRAP 

**For the DB Push press hold 2 DBs at your shoulders and divide up the reps. For the set of 6 you would do 3 on the right then 3 on the left. 

Score = Total Reps 

Finish the 12’s= 120, 14’s= 162, 16’s= 210, 18’s= 264, 20’s= 324

**Part of our next cycle will be pull ups or muscle ups.  Taking today to find a baseline will give you a good opportunity to see improvement.