Gymnastics
Metcon (No Measure)
Muscle up progression
(8min)
Work on ring/bar MUs
Work on ring/bar MUs
Muscle-ups (AMRAP 3 Ring/Bar Muscle ups)
(3min)
1MU=4Ring rows+4 Ring Dips
1MU=4Ring rows+4 Ring Dips
Metcon
Metcon (AMRAP – Reps)
EMOM 12
Min 0,4,8-10/8 kcal row
Min 1,5,9-15 WB shots 10/9ft 20/14#
Min 2,6,10-25 Double unders
Min 3,7,11-10 Box Jumps 24/20
Min 0,4,8-10/8 kcal row
Min 1,5,9-15 WB shots 10/9ft 20/14#
Min 2,6,10-25 Double unders
Min 3,7,11-10 Box Jumps 24/20
AMRAP burpees for the rest of the minute each round. Post total reps of burpee for the score
Metcon (Time)
For time,
3 Rounds of
30 KB swings 1.5/1pood
25 WB shots 10/9ft 20/14#
20 Pull-ups
3 Rounds of
30 KB swings 1.5/1pood
25 WB shots 10/9ft 20/14#
20 Pull-ups
(18min)
GYM1010 
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