GENERAL WARM-UP
2 ROUNDS
:30 Bike or Row
10 Alt Lunges
10 Alt. V-Ups
10 Scap Pull-Ups
into…
SPECIFIC WARM-UP
2 ROUNDS
3 Hang Muscle Clean*
6 Front Rack Lunges
6 Up-Downs
6 Kip Swings**
*2nd Round perform Hang Power Clean
**2nd Round perform Ring Rows
EMOM x 5 MINUTES
1 Ring Muscle-Ups
+
1-3 Ring Dips
(No Measure)
Week 3 of 9 Gymnastics Cycle
EMOM x 5 MINUTES*
1 Strict Pull-Up
+
2 Kipping Pull-Ups
(No Measure)
*Option to perform on rings.
Week 3 of 9 Gymnastics Cycle
EVERY 4:00 x 4 SETS
20/15 Cal Bike or 25/20 Cal Row
15 Toes to Bar
10 Front Rack Alt. Lunges (135/95)
Max Ring Muscle-Ups in Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Reps of Muscle-Ups)
KG BB: (60/42.5)
EVERY 4:00 x 4 SETS
15/12 Cal Bike or 20/15 Cal Row
15 V-Ups
10 Front Rack Alt. Lunges (95/65)
Max Up-Down Pull-Ups in Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Total Reps of Up-Down Pull-Ups)
KG BB: (42.5/30)
EMOM x 9 MINUTES
MIN 1 – 10/10 Seated Single Leg Lifts
MIN 2 – :25 Tricep Smash + :25 Lat Stretch*
MIN 3 – :45 EZ Bike (Nasal Only Breathing)
*Place bar on rack at chest level.
(No Measure)