Warm-Up
3 SETS
5 Inch Worms + Push-Up
10 Scap Push-Ups
10 Ring Rows w/ 1 sec Pause @ Top
10 Sumo KB Romanian Deadlifts
Skill
EMOM x 12 MINUTES
MIN 1 – :40 Gymnastic Pull*
MIN 2 – :40 Double Under Practice
MIN 3 – :40 Hollow Body Flutter Kicks
(No Measure)
*Gymnastic Pull Options…
Strict Pull-Up (C2B Optional)
Kipping Pull-Up (C2B Optional)
Bar Muscle-Up
“END OF THE RAINBOW“
FOR TIME
1k Row
Immediately Into…
5 ROUNDS
36 Double Unders
18 Russian KB Swing (53/35)
6-9 Reps Gymnastic Pull (Athlete Choice)*
Immediately Into…
1k Row
*Gymnastic Pull Options…
Strict Ring Row
Strict/Kipping Pull-Up
Chest to Bar Pull-Up
(Score is Time)
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