WARMUP
2 ROUNDS
30 Single Unders
10 Ring Rows
10 KB Deadlifts
10 False Grip Ring Rows
10 Russian KB Swings
5 Kip Swings
:10 Top of Ring Support
:10 Bottom of Ring Support
SKILL
EMOM x 5 MINUTES
Gymnastics Option Practice*
*Gymnastics Options:
1-3 Bar or Ring Muscle-Ups
1-3 Banded Transitions
3-5 Kipping Pull-Ups
3-5 Vertical Ring Rows
(No Measure)
WORKOUT
EVERY 3:00 x 5 SETS
50 Double Unders
20 KB Swings (53/35)
Max Muscle-Ups in Time Remaining*
-Rest 1:30 b/t Sets-
*Option for Bar or Ring.
(Score is Lowest Muscle-Up Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Single Arm Slam Ball or KB Overhead Hold
MIN 2 – 10-15 KB Upright Rows
MIN 3 – :50 Alt. 90-90 Hip Rotations
(No Measure)
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