Rotate to each station (3 times through)  

:20 jump rope/:10 rest

:20 hoola hoop/:10 rest

:20 bar hang/:10 rest

:20 air squat/:10 rest


Complete the following sequence 2X

Run (down and back)

10 wall ball

Shuffle (down and back)

5 ball slams

Bear crawl (½ and back)



Elementary: Jump the tower/Bar Wars

Teen: Kipping Pull Up (Chin & CTB… Keep low volume if your pulling strength is still developing) and/or Toes 2 Bar skills…Do these movements as you are working up for thrusters




6:00-10:00 AMRAP

5 jumping muscle ups

1 forward roll

:10 rope hold OR rope climb

1 cartwheel

1 wall walk



8:00 AMRAP of the following:

12 Barbell Thrusters (35/45)

3 CTB Pull Ups or T2B (Pick weakest)

* Scale is Knees 2 90 degrees/Jump CTB

12 Barbell Thrusters (Same weight)

6 CTB or T2B

12 Barbell Thrusters (Same weight)

9 CTB or T2B

9 Barbell Thrusters (45/65)

12 CTB or T2B

9 Barbell Thrusters (Same weight)

15 CTB or T2B

9 Barbell Thrusters (Same weight)

18 CTB or T2B



Ding the Pole

Megan Kestel

Written by: Megan Kestel

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