WARM-UP
SUGGESTED MOBILITY ROUND
8 Bootstrappers
10 Glute Bridge-Ups
8 Cat Cows
10 Squat with Thoracic Rotation
Into…
1 ROUND
10 Lunge-Lunge-Squats
:30 Dead Hang
10 Scap Pull-Ups
Into…
1 ROUND
10 Air Squats
6/6 Single Arm Ring Rows
10 Kip Swings
Into…
1 ROUND
10 Jump Squats
10 Ring Rows
5 Dynamic Kips (Rig or Rings)
SKILL
EMOM X 6 MINUTES
Complete Gymnastics Option*
*Gymnastics Options…
3-5 Pull-Ups
2-3 Chest to Bars
1-2 Ring Muscle-Ups
(No Measure)
WORKOUT OF THE WEEK
“CLEARED FOR TAKEOFF”
12 ROUNDS FOR TIME
5 Front Squats (155/105)
3 Ring Muscle-Ups
(Score is Time)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
5 Cat/Cows
-Rest as Needed b/t Sets-