Monday
Warm-up
Warm-up
2 ROUNDS
10 PVC Pass Throughs
10 Groiners
10 Jumping Squats
10 PVC Pass Throughs
10 Groiners
10 Jumping Squats
Into…
2 ROUNDS
5 PVC OHS
:10 Bottom of Dip Hold
:10 Ring Support Hold
Extended Warm-up
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 5 Tempo OHS (2111) (Building)*
MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts
MIN 1 – 5 Tempo OHS (2111) (Building)*
MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts
*Build to Heavier than Workout Weight. Bar comes from the floor
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
9 Ring Muscle-Ups
18 Overhead Squats (115/75)|(75/55)
9 Ring Muscle-Ups
18 Overhead Squats (115/75)|(75/55)
(Score is Time)
KG BB: (50/35)|(35/25)
RMU OPTION 1: Jumping Ring Muscle-Up
RMU OPTION 2: Strict Pull-Up
