07/28/2021
Gymnastic Pulls (Sets x Reps)
Pull-up Chart Progression
Total reps:
7 sets of 8 reps 56
6 sets of 7 reps 42
5 sets of 6 reps 30
4 sets of 5 reps 20
3 sets of 4 reps 12
Muscle-up Chart Progression
Total reps:
6 sets of 5 reps 30
7 sets of 4 reps 28
8 sets of 3 reps 24
9 sets of 2 reps 18
10 sets of 1 reps 10
Metcon (Time)
"Key Largo"
3 Rounds:
400 m. Run
10 H. Cleans
500/450 m. Row
10 Jerks
Rx 95/65
Rx+135/95
20 min cap
Opt. 2 Sets x Reps