09/02/2021

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

Opt. 1 Skill Work
Opt. 2 Sets x reps Gymnastic pull of your choice
Opt.3 Weighted Pullups 5×5
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
1 TTB/KTC
1 Box-Over
1 DB Snatch
2 TTTB/KTC
2 Box-overs
2 DB Snatches
3…
3…
3…