WARM UP
3 ROUNDS
2:00 Bike*
12 Banded Pull-Apart
10 Alt. Deadbug (Option to add KB Pull Over)
8 Scap Pull-Ups → Ring Rows → Kip Swings
*RND 2= 1:30 Bike, RND 3= 1:00 Bike.
SKILL
EMOM x 8 MINUTES
Practice 1-3 Rep of Gymnastics Options*
*Goal should be a quality set of reps with no misses.
Gymnastics Options…
Strict Pull-Ups
Chest to Bars
Hips to Rig
Bar or Ring Muscle-Ups
(No Measure)
WORKOUT
AMRAP x 20 MINUTES
5 Muscle-Ups*
40 Sit-Ups
40/30 Cal Bike
*Option for Bar or Ring. Add 3 Muscle-Ups after each round. Ex: 5,8,11, etc
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)
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