GYMNASTICS:
Today we’re taking 10
minutes to work on form/
efficiency and warm-up for
the workout ahead. Break
into small groups based on
ability and practice at the
appropriate level below.
Level 1: Kip Swings and
Jumping Pull Ups
Level 2: Kip Swings and
Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups
OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups
Advanced athletes can
alternatively choose to
practice Strict Bar


– PIT NOW! – 
Every 5:00 (5 sets)
500/450m Row
5 Bar Muscle Ups (or 10 Chest to Bar)
25ft Handstand Walk (or 2 Wall Walks)
Time Cap Each Set: 4 Minutes

FX: Scaled Pull Ups, Scaled Wall Walks or 20 shoulder taps