Friday
Warm-up
Warm-up
2 ROUNDS
5 Lunge-Lunge-Squat
5 Strict Press w/ :02 OH Hold
5 Up-Downs
8 Scap Pull-Ups
5 Lunge-Lunge-Squat
5 Strict Press w/ :02 OH Hold
5 Up-Downs
8 Scap Pull-Ups
Into…
2 ROUNDS
5 Barbell Front Squats*
5 Barbell Push Press*
5 Burpees
10 Kip Swings
*On 2nd RND combine movements and complete 8 Thrusters.
Extended Warm-up
Metcon
EMOM x 8 MINUTES
MIN 1 – 3 Thrusters*
MIN 2 – Complete one of the below Complexes…
MIN 1 – 3 Thrusters*
MIN 2 – Complete one of the below Complexes…
Option 1…
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Kip Swing
+
1 Big Kip Swing
+
1-2 Jumping Chest to Bar Pull-Ups
*Start with an empty bar and end at workout weight.
(No Measure)
Workout
“MYMC 22.3” (Time)
15 ROUNDS FOR TIME
1 Ring Muscle-Up
3 Thrusters (135/95)|(95/65)
6 Burpee Over Bar
1 Ring Muscle-Up
3 Thrusters (135/95)|(95/65)
6 Burpee Over Bar
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up
NOTE: New Benchmark.
Workout
“MYMC 22.3 ADJUSTED” (Time)
15 ROUNDS FOR TIME
2 Jumping Chest to Bar
3 Thrusters (95/65)|(65/45)
6 Burpee Over Bar
2 Jumping Chest to Bar
3 Thrusters (95/65)|(65/45)
6 Burpee Over Bar
(Score is Time)
KG BB: (42.5/30)|(30/20)
NOTE: New Benchmark.
