06/09/2026

GYMNASTICS (STRICT PULL UP)

**Warm-up (All Levels):**
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT

**Level 1:**
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.

**Level 2:**
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set

**Level 3:**
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.

FREEDOM (RX): THAT'S GONNA LEAVE A MARK

16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks (185/125)
(Scored by Rounds + Reps)
(KG conv: 85/57.5)