SKILL

EMOM X 8 MINUTES

Complete Gymnastics Option*

*Gymnastics Options…

2-3 Strict (Banded) Pull-Ups

1-2 Strict Chest to Bars

1 Strict Ring Muscle-Up

(No Measure)

WORKOUT (PERFORMANCE)

EMOM X 20 MINUTES

MIN 1&2 – 30/25 Cal Bike

MIN 3 – :50 Max Ring Muscle-Ups

MIN 4 – 30 Sit-Ups*

MIN 5 – Rest

*20-30 Reps of GHD Optional

(Score is Total Ring Muscle-Ups)

OPTIONAL COOL DOWN

EMOM X 9 MINUTES

MIN 1 – :45 Lat Stretch*

MIN 2 – 10-12 Alt. DB Around the Worlds MIN 3 – :45 EZ Bike

*Options include…

Foam Roll or Lacrosse Ball Smash

Box Prayer Stretch

Childs Pose Single Arm Lifts