I. Warm-Up

-Pull-up drills

-TTB drills

II.  3 Rounds For Time:

18 Gymnasty’s (1 Pull-up, 1 TTB = 1 Rep)

18 Plate Ground to Overhead 45#/25# (scale as needed)

Level III = Rx

Level II = Band Assisted PU, Knees above hips 

Level I = Jumping Pull-ups, Med Ball Sit-ups

Get Fit = Jumping Pull-ups, AbMat Sit-ups

*For assisted variations on the pull-ups, break into 18 pull-ups, 18 TTB or any variation of TTB.

III. Cool Down