Gymnastics
Metcon (No Measure)
Muscle Up progression,
Work on Ring/Bar MU
Work on Ring/Bar MU
(10min)
Metcon
Metcon (AMRAP – Reps)
00:00-03:00 Perform 3rds of
3 Pull-ups
6 Push-ups
9 Squats
03:00-06:00 Perform 3rds of
4 Pull-ups
8 Push-ups
12 Squats
06:00-09:00 Perform 3rds of
5 Pull-ups
10 Push-ups
15 Squats
.
.
etcContinue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 min, add 1 additional Pull-up, 2 additional Push-ups, and 3 additional Squats
3 Pull-ups
6 Push-ups
9 Squats
03:00-06:00 Perform 3rds of
4 Pull-ups
8 Push-ups
12 Squats
06:00-09:00 Perform 3rds of
5 Pull-ups
10 Push-ups
15 Squats
.
.
etcContinue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 min, add 1 additional Pull-up, 2 additional Push-ups, and 3 additional Squats
(30min)
If your work is over early, on the bike or row for the rest of the time at mild/slow pace.
If your work is over early, on the bike or row for the rest of the time at mild/slow pace.
GYM1010 
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