Monday
Warm-up
Warm-up
3 SETS (7:00 CAP)
250/200m Row
8 Up-Downs
5/5 DB Deadlifts
6/6 DB Curl To Press
7/7 Single Arm Ring Row
250/200m Row
8 Up-Downs
5/5 DB Deadlifts
6/6 DB Curl To Press
7/7 Single Arm Ring Row
Skill
Metcon
ON A 12:00 RUNNING CLOCK…
Practice Ring Muscle-Up
Practice Ring Muscle-Up
BEG – Practice Low-Ring Transitions
INT – Practice Jumping Ring Muscle-Ups
ADV – Practice Strict Ring Muscle-Ups
(No Measure)
Workout
Metcon (Time)
FOR TIME
12-9-6
Ring Muscle-Ups
DB Devil’s Press (50/35)|(35/20)
DB Suitcase Lunges*
12-9-6
Ring Muscle-Ups
DB Devil’s Press (50/35)|(35/20)
DB Suitcase Lunges*
*L+R = 1-Rep
(Score is Time)
KG DB: (22.5/15)|(15/10)
RMU Option 1: Jumping RMU
RMU Option 2: Pull-Ups or Ring Rows
