BrianBox

ATHLETE

A. EMOM10
5-10 Pull-ups or Modified Pull-ups*
* Strict CTB, Strict Pull-ups, Kipping CTB, Kipping Pull-ups, Modified Pull-ups or Ring Rows. No Jumping Pull-ups

B. “Double Pump”
Teams of 2 – AMRAP 20:
1 Calorie Row, 1 Burpee Box Jump
2 Calorie Row, 2 Burpee Box Jump
3 Calorie Row, 3 Burpee Box Jump

Partner 1 completes the first round, 1 Calorie and 1 BBJ.
Partner 2 then does the same, 1 Calorie and 1 BBJ.
Partner 1 completes 2 Calories + 2 BBJ, and tags it back to Partner 2 for the same.
Continue completing full rounds and adding (1) repetition to each movement until time is called.

GYMNASTICS SKILLS & DRILLS

A. 10-15 min of Kippping/Butterfly Pull-up practice or Kip Swing practice + Core work

B. EMOM8
5-10 Pull-ups or Modified Pull-ups*
* Strict CTB, Strict Pull-ups, Kipping CTB, Kipping Pull-ups, Modified Pull-ups or Ring Rows. No Jumping Pull-ups

C. “Gymnasty Pump”
Teams of 2 – AMRAP 12-15:
10-20 Double Unders + 1 Burpee Box Jump
10-20 Double Unders + 2 Burpee Box Jumps
10-20 Double Unders + 3 Burpee Box Jumps
etc….keep adding 1 Burpee Box Jump

Partner 1 completes a full round of 20+ 1, while Partner 2 rests.  Then Partner 2 completes a full round of 20 + 1 while Partner 1 rests.  Then Partner 1 completes a round of 20 + 2, Partner 2 completes a round of 20 + 2, etc.