EMOTM for 20 min:


Min 1: Gymnastic movement: Pull-Ups, Chest to Bar, Bar/Ring Muscle Ups

(you chose the movement and reps must be done work at the 30sec mark)

Min 2: Bike 15/10 Cal

Min 3: 1 Wall Climb + 10 Shoulder Taps

Min 4: DB/KB Box Step Ups (you choose the weight)

Min 5: Rest


  • There will be two scores to post.
    • 1. Gymnastic Movement total reps = (G) Post the gymnastic movement in comments.
    • 2. Box Step Ups total reps = (Bx)

Post workout/Body Armor #5

2-3 Giant Sets: (if time permits)

10 Single Arm Kneeling Dumbbell Presses/Arm

10 Single Arm Dumbbell Row/Arm

100 ft Single KB Front Rack Carry (53/35) (switch sides at 50ft)

20 Banded Pull-Aparts

20 AbMat Sit-Ups



800m Sled Push with 1/3 to 1/2 body weight (14 trips down and back)