Gymnastics
Metcon (No Measure)
Muscle up progression
-Hip kips
-MU transitions
-Ring swings
-Muscle ups
-Hip kips
-MU transitions
-Ring swings
-Muscle ups
(10min)
Work on your weakness
Metcon (3 Rounds for reps)
EMOM 15
Minute 0,3,6,9,12- 10 bar kips
Minute 1,4,7,10,13- 6x5second Negative Pull ups
Minute 2,5,8,11,14- 12 Ring dips
Minute 0,3,6,9,12- 10 bar kips
Minute 1,4,7,10,13- 6x5second Negative Pull ups
Minute 2,5,8,11,14- 12 Ring dips
Metcon
Metcon (Time)
For time,
3 Rounds of
100 Double unders
15 Pull ups
50 Air squats
15 Pull ups
3 Rounds of
100 Double unders
15 Pull ups
50 Air squats
15 Pull ups
(15min cap)
300 singles if you don’t have DUs.
25 Ring rows if you don’t have pull ups
300 singles if you don’t have DUs.
25 Ring rows if you don’t have pull ups
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