WARM-UP

2 ROUNDS

200m Run

10 Box Step-Ups

10 Scap Pull-Ups

10 Ring Rows

:15/:15 Top/Bottom Ring Dip Hold

Into…

1 ROUND

200m Run

10 DB Box Step-Ups

8 Kip Swings

6 Tempo Ring Rows (:02 pause@ top,:03 down)

6 Strict Ring Dips

EXTENDED WARM-UP (ALL)

EMOM × 8 MINUTES

MIN 1 – Practice Gymnastic Option*

MIN 2 – 100m Run

*Gymnastic Options…

3-5 Strict (Banded) Pull-Ups

3-5 Pull-Ups

1-2 Muscle-Ups

WORKOUT (PERFORMANCE)

FOR TIME

30 Ring Muscle-Ups*

*Each break complete a 200m Run + 12 DB

Alt. Step-Ups (50/35)|(24/20).

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME

50 Pull-Ups*

*Each break complete a 200m Run + 12 DB

Alt. Step-Ups (35/20)(20).

*Option for Strict Pull-Up.

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

15 Banded Upright Rows

1:00 Child’s Pose w/Lat Stretch

-Rest as Needed b/t Sets-