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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Slam Ball Ground to Overhead

7 Scap Pull-Ups

7 Short, Controlled Kipping Swing

7 Push-ups

Into…

2 ROUNDS

10 Slam Balls

7 Big, Dynamic Kip Swing

7 Kipping Jumping Pull-Ups or 7 Ring Rows

7 Hand Release Push-ups

Skill

Metcon (No Measure)

EMOM x 6 MINUTES

Practice one of the below Pulling Options…

Option 1:

2 Hips to Bar + 1 Bar Muscle-Up

Or…

Option 2:

2 Dynamic Kip Swing + 1 Pull-Up

Or…

Option 3:

3 Simulated Kip Swing or 3 Jumping Pull-Ups

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 6 MINUTES*

3 Bar Muscle-Ups

9 Hand Release Push-Ups

18 Slam Balls (30/20)|(20/10)

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up