EXTENDED WARM-UP (ALL)

EMOM × 8 MINUTES

MIN 1 – 3 Thrusters (Build to Workout Weight)

MIN 2 – Complete one of the below Complexes…

Option 1…

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Kipping Ring Muscle-Up

Or…

Option 2…

1 Kip Swing

+

1 Big Kip Swing

+

1-2 Jumping Chest to Bar Pull-Ups

“MYMC 22.3 (PERFORMANCE)”

15 ROUNDS FOR TIME

1 Ring Muscle-Up

3 Thrusters (135/95)

6 Burpee Over Bar

(Score is Time)

KG BB: (60/42.5)

“MYMC 22.3 (FITNESS)”

15 ROUNDS FOR TIME

2 Jumping Chest to Bar

3 Thrusters (95/65)

6 Burpees

(Score is Time)

KG BB: (42.5/30)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

:30 Overhead Wall Stretch*

20 Banded High Pulls

10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/ straight arms. Push hips back and let the head sink through the arms.

**On hands and knees, place palms on the ground with fingers towards the knees.  Perform alternating wrist circles, clockwise and counterclockwise.