Video
(15min)
A Competitor’s Zone Prescription: Part 2 – Matt Chan (8:07)
A Competitor’s Zone Prescription: Part 2 – Matt Chan (8:07)
Gymnastics
Metcon (No Measure)
Muscle up progression
(7min)
Work on MU/MUA/MUT/Ring swing/T2R
Work on MU/MUA/MUT/Ring swing/T2R
Metcon (AMRAP – Reps)
EMOM 7
1 Muscle up Ring/Bar
1 Muscle up Ring/Bar
1MU=2MUA=4MUT=4Ring rows+4Ring Dips
Metcon
Metcon (Time)
For time,
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
(16min)
GYM1010 
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