1. Skills
5 Minutes of Jump Rope Practice
2. MetCon
7-Min AMRAP FIT
3 Jerks (70%=110)
6 Strict Pull-up Negatives
3. Accessory
3 Hard* Super Sets
a. False Grip Ring Rows
b. Strict Ring Dips
*Today's "Hard Sets" should be 5 Reps Shy of Failure
Read More1. Skills
5 Minutes of Double Under Practice
2. Skills
False Grip Ring Rows
2 Sets of 5 with a Pause at the Chest
Kneeling Ring Muscle-up Transitions
5 Sets of 3
3. MetCon
10 x 2-Minute Rounds, Each For Time
7 Cal Assault Bike Sprint
1. Skills
5 Minutes of Double Under Practice
2. Skills
Banded Ring Muscle Transitions
5 Sets of 3
Seated Banded Ring Muscle-ups
5 Sets of 3
3. MetCon
5 x 3-Min Rounds* FIT
400m Run
10 KB Left-arm Swings (Heavy=45)
10 KB Right-arm Swings
ARMAP Lateral Burpees
*Rest 3-Minutes Between Rounds
Read More
1. Skills
5 Minutes of Double Under Practice
2. Skills
False Grip Ring Rows
3 Sets of 5 with Pause at Chest
Kneeling Ring Muscle-ups
3 Sets of 3
Banded Ring Muscle-up Transitions
3 Sets of 3
Seated Banded Ring Muscle-ups
3 Sets of 3
3. Accessory
"Modified Cindy" - TESTING
20-Min AMRAP
3 Pull-ups
6 Push-ups
9 Air Squats