Gymnastics
Skill work – Muscle up (16 minutes – rotate every minute)
1) Ring rows with box / Ring dip
2) Hip kipping with band
3) MU transition
4) Muscle up
2) Hip kipping with band
3) MU transition
4) Muscle up
If you have MU, record total number of MUs for the score.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
5 Ring Muscle Ups (scale: 10 MU Transitions if you have 10 Chest to Bar Pullups and 10 Ring Dips) Else; 10 (as difficult as possible) chest to bar pull-ups and 10 Dips
10 Lateral Box Jumps 20″/<20″
20 KB Swings 1.5/1pood
30 Wallballs #20/14, 10′
5 Ring Muscle Ups (scale: 10 MU Transitions if you have 10 Chest to Bar Pullups and 10 Ring Dips) Else; 10 (as difficult as possible) chest to bar pull-ups and 10 Dips
10 Lateral Box Jumps 20″/<20″
20 KB Swings 1.5/1pood
30 Wallballs #20/14, 10′
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