Gymnastics
(10min)
Metcon (No Measure)
Muscle Up/ Pull up Progress
(7min)
Work your techniques for AMRAP 3.
Choose 1 of 4 options below, and do only one attempt with your choice of movement.
** Movement Levels Questions
1. Can I do a single rep of kipping pull-up RX? If Yes, move to Q2. If no, You will do Band strict pull ups and put your score with color of the band on Pull-ups(AMRAP 3)
2. Can I do a single rep of C2B pull-up? If Yes, move on to Q3, If No, do Pull-ups.
3. Can I success Bar MUs at least 3 times out of 4 attempts? If Yes, move on to Q3. If No, Do C2B Pull-ups
4. Can I success Ring MU at least 1 time out 2 attempts? If Yes, do Ring MU, if No, do Bar-MUs.
Work your techniques for AMRAP 3.
Choose 1 of 4 options below, and do only one attempt with your choice of movement.
** Movement Levels Questions
1. Can I do a single rep of kipping pull-up RX? If Yes, move to Q2. If no, You will do Band strict pull ups and put your score with color of the band on Pull-ups(AMRAP 3)
2. Can I do a single rep of C2B pull-up? If Yes, move on to Q3, If No, do Pull-ups.
3. Can I success Bar MUs at least 3 times out of 4 attempts? If Yes, move on to Q3. If No, Do C2B Pull-ups
4. Can I success Ring MU at least 1 time out 2 attempts? If Yes, do Ring MU, if No, do Bar-MUs.
Muscle-ups (AMRAP3 )
Ring MUs only
Bar Muscle-ups (AMRAP 3)
Bar MU only
Pull-ups (AMRAP 3)
Any type of chin over bar pull-ups
Chest-To-Bar Pull-ups (AMRAP 3)
C2B pull-ups only
Metcon
Metcon (Time)
For time,
75 Squats
50 Pull-ups
20 RIng dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
75 Squats
50 Pull-ups
20 RIng dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
(16min)
Video
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