10/02/2020

Warm-up
Warm-up
3 Rounds x
10 Hollow Rocks
8 Pendulum Swings
6 Ring Rows
+
3 Rounds x
3 Strict Ring Muscle Up Pull Through
3 Jumping Muscle Up
3 Kipping Chest 2 Ring Pull Ups
– you’ll need rings set up at 3 heights
– boxes (if feet on the floor) or bands for your strict pull throughs

Gymnastics
Metcon (Time)
Pick 1:
A) 10 min skill work on pull ups, ring muscle ups or bar muscle ups

B) EMOM x 10 12 sec AMRAP Pull Up/MU

C) For Time:
100 Pull Ups/36 MU

Metcon (AMRAP – Reps)
4 Rounds for Quality
(12 min Cap)
Max Unbroken Strict Pull Ups (minimum 4)
15-20 GHD Sit Ups
15-20 Push Ups
Metcon (AMRAP – Reps)
4 Rounds for Quality
(12 min Cap)
Max Unbroken Ring Dips (min 4)
8-12 Bentover Row
10-15 Evil Wheel

Metcon
Metcon (Time)
10->1
Reverse Curl to Press
Bicep Curl
Reverse Grip Bentover Row
– Between each set, hold 30 sec gymnastic Plank