Friday
Warm-up
Warm-up
2 ROUNDS
6/6 SA Ring Rows
8 Up-Down Mountain Climbers*
10 Barbell Strict Press
10 Elbow Punches
6/6 SA Ring Rows
8 Up-Down Mountain Climbers*
10 Barbell Strict Press
10 Elbow Punches
Into…
2 ROUNDS
6 Kip Swings
8 Deadbugs
10 Push Press
*1 Rep= Drop to Plank + 6 Mountain Climbers + Jump Feet Forward + Stand.
Skill
Metcon
5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up
*Athlete can either come off bar b/t movements or option to go unbroken.
(No Measure)
Workout
Metcon (Time)
FOR TIME
10 Ring Muscle-Ups
20 Push Press (135/95)|(95/65)
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups
10 Ring Muscle-Ups
20 Push Press (135/95)|(95/65)
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Low Ring Transitions
Optional Cool Down
Warm-up
3 SETS FOR RECOVERY
8/8 Thoracic Rotation w/ Foam Roller
10 OH Reach w/ Foam Roller
8/8 Thoracic Rotation w/ Foam Roller
10 OH Reach w/ Foam Roller
(No Measure)
