WARMUP
10 min AMRAP
8 Bootstrappers
10 Glute Bridge-Ups
8 Cat Cows
10 Air Squats
10 Scap Pull-Ups
10 Kip Swings
10 Ring Rows
SKILL
EMOM x 6 MINUTES
Complete Gymnastics Option*
*Gymnastics Options…
3-5 Pull-Ups
2-3 Chest to Bars
1-2 Ring Muscle-Ups
(No Measure)
WORKOUT
“CLEARED FOR TAKEOFF”
12 ROUNDS FOR TIME
5 Front Squats (155/105)
3 Ring Muscle-Ups
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
5 Cat/Cows
-Rest as Needed b/t Sets-
(No Measure)
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