The Port
Warm-up
3 Rounds:
4 Burpee Step-Ups
6 Upright Rows
8 Muscle Cleans
10 Kip Swings
Gymnastics Skill Work
Choose one of the following for your EMOM X 6
A. 4 Kip Swings + 2 Kipping Pull-Ups
B. 3 Increasing Kip Swings + 1 Bar Muscle-Up*
C. 3 Kipping Pull-Ups + 2 Kipping Chest-to-Bar + 1 Kipping Bar Muscle-Up
*Can include banded or jumping muscle-ups.
Workout
3 Rounds for Time:
12 Burpee Box Jump Overs (24/20)
9 Hang Power Cleans (135/95)
6 Bar Muscle-Ups
Rest 2:00
1 Round for Time:
36 Burpee Box Jumps
24 Hang Power Cleans
12 Bar Muscle-Ups
Burn WOD
3 Rounds For Time:
9 Burpees
12 Box Jumps
15 Kettlebell Swings
Rest 2:00. Repeat.
Optional Finisher
3 Sets:
1 Set of Barbell “21’s” Curls
10 Slow Foam Roller Body Saws
Lauren
