Saturday
Warm-up
Warm-up
2 ROUNDS
30 Mountain Climbers
10 Scap Push-Ups
5/5 SA Ring Rows
10 Alt. DB Deadlifts
30 Mountain Climbers
10 Scap Push-Ups
5/5 SA Ring Rows
10 Alt. DB Deadlifts
Into…
2 ROUNDS
5/5 SA DB Bent Over Row
5/5 SA DB Russian Swings
10 Alt. DB Hang Snatches
5 Burpees
Skill
Metcon
ON A 12:00 RUNNING CLOCK…
Practice Strict RMU
Practice Strict RMU
*Strict RMU Options…
Ring Support Hold
False Grip Pull-Up
Strict RMU Transition
Negative Strict RMU
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 16:00 RUNNING CLOCK…
8 ROUNDS
3 Ring Muscle-Ups
3 DB Devil’s Press (50/35)|(35/20)
8 ROUNDS
3 Ring Muscle-Ups
3 DB Devil’s Press (50/35)|(35/20)
Immediately into…
AMRAP in Remaining Time
5 DB "No Push-Up" Renegade Rows
10 Up-Downs
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
RMU Option 1: Jumping Ring MU
RMU Option 2: Burpee Pull-Up
