Work for 12 Minutes on Ring Muscle Up:
1) Do 3-4 Sets of:
3-5 Ring Rows (Pull below chest) + Transitions + Ring Dips (Scale to banded/ feet assisted)
OR
2a) EMOM:
1-2 Ring Muscle Up
OR
2) E2MOM:
4-7 Ring Muscle Ups
50-40-30-20-10
DU
25-20-15-10-5
Hollow Rocks + Superman Rocks
5 sets
5 Temposquats (33X1) RPE 8
Rest 60s
3 (wtd) negative chinups (3-5s down)
Rest 60s
For time (9min cap)
21-15-9
Deadlifts (100/70)
Hspu / H.R pushups
Into
21-15-9
Deadlifts (140/90)
Handstand Walk / Bearcrawl
In a 10' window find a heavy weight for CJ
then
every 30" for 5' (10 sets) do
1x @80-85% of H1 CJ
5X8
- rest 60" after each set -
3 rounds of:
3-6 Evil Wheel
8-10 sg. leg DB rom. DL
6-8 Barbell bent over rows
6 Goblet Split Squats
- rest by feel after each movement -
In teams of 2
For time:
20 rounds of
200m run (together)
A) 250/200m row
B) 50 DUs + 5 Burpees
- switch station after each round, TC 42' -
Whole Body Joint Mobility Routine