WARM UP
2 ROUNDS
1:00 Row
10 Banded Pull Aparts
10 Banded OH Pull Aparts
10 Banded Bent Over Rows
10 Banded Face Pulls
10 Dead Bugs
Into…
2-3 ROUNDS
1:00 Row
10 Ring Rows
:10 Top of Rings Hold
:10 Bottom of Rings Hold (feet assist if needed)
10 Sit Ups
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Strict Gymnastics…
Strict Options…
BEG – (Banded) Pull-Ups
INT – Weighted Pull-Ups
ADV – Muscle-Ups
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
2 Muscle-Ups
20 Sit-Ups
250/200m Row
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)
-Rest as Needed b/t Sets-
(No Measure)
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