Peak 180 – Group Class

Part A.

Metcon (No Measure)

EMOM x 12 min

Min 1) 12-15 Banded Pulldowns (lock out elbows)

Min 2) 10 Kips Swings or

10 Kipping Knee Tucks (w/ lat activation) or 3-5 Bar/Ring Muscle Ups

Min 3) Rest
Goal here is to begin activating the lats in the gymnastic movements (kipping pull-ups, butterfly or muscle ups). For example, if you are working on BMU’s the 2nd minute should be spent working on the progression.

Performance

Metcon (Time)

Complete for time:

10-8-6-4-2 of….

Power Snatch (95/65)

Pull-ups (or Bar Muscle Ups)

right into….

25/20 Cal Bike (Sprint!!!!)

Fitness (alternative to Performance)

Metcon (Time)

4 Rounds for time:

10 Cal Ski

15 Russian Swings (53/35)

10 Cal Ski

15 Feet anchored (weighted sit-up, 15/10)