09/09/2021
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)
For Time:
5 Rounds:
12 Calorie Row
9 TTB’s/KTC
6 Snatches/ Clean and Jerks 95/65
Rx Clean and Jerks
Rx+ Snatches
Sub row for 10 Calories on the Bike for Rx or Rx+
Opt. 2 Sets x Reps gymnastic pull of your choice
Opt. 3 Weighted pullups- Work up to a heavy set of 3