WARM UP
2 ROUNDS
200m Row
10 Box Step-Ups
10 Scap Pull-Ups
10 Ring Rows
:15/:15 Top/Bottom Ring Dip Hold
Into…
1 ROUND
200m Row
10 DB Box Step-Ups
8 Kip Swings
6 Tempo Ring Rows (:02 pause @ top, :03 down)
6 Strict Ring Dips
EXTENDED WARM UP
EMOM x 8 MINUTES
MIN 1 – Practice Gymnastic Option*
MIN 2 – 100m Row
*Gymnastic Options…
3-5 Strict (Banded) Pull-Ups
3-5 Pull-Ups
1-2 Muscle-Ups
(No Measure)
WORKOUT
FOR TIME
30 Ring Muscle-Ups*
*Each break complete a 200m Row + 12 DB Alt. Step-Ups (50/35)|(24/20).
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-
(No Measure)
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