All Levels:

A. Kipping practice / kipping pull-up practice


B. EMOM 8 min.

2-6 Strict pull-ups (use 50% of your ME strict pull-ups)


B. 15-10-5

Thrusters 75/55 lbs


Burpees over the bar


Advanced Class:

A. MU practice


B. EMOM 10 min.

1-2 MU's

 *** OR***

Even min: 2-8 Strict C2B pull-ups

Odd min: 4-10 (Ring) dips


C. 15-10-5

Thrusters 95/65 lbs

C2B pull-ups

Burpees over the bar