A. Group Warm

Decided based on WOD and athlete needs.

B. Strength/Skill

Z-Press For Load


C. Metcon

Death By

From 0:00-2:30, perform 2 rounds of:
3 Strict Pull Ups
6 Push Ups
9 V Ups
From 2:31-5:00, perform 2 rounds of:
4 Strict Pull Ups
8 Push Ups
12 V Ups
From 5:01-7:30, perform 2 rounds of:
5 Strict Pull Ups
10 Push Ups
15 V Ups


Continue the pattern until you are no longer able to complete the work in the allotted time.


Pull ups scale to Ring Rows
RX+ replace Pull Ups with Muscle Ups

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Jason Archer
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Hey There! Quick Question For You...

Who Should Be Doing This Workout With You?