A. Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Tempo Push-Ups x 12 reps @ 1111
Minute 3 – V-Ups x 20 reps
B. For time:
Row 50 Calories
50 Push Presses
Run 800 Meters
A. Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
B. For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters
Gymnastics Skill Warm-Up Ten sets of:
Wall Walk + Handstand Walk
Rest as needed
A. Three sets of:
Jerk Balance x 3 reps
Rest as needed
B. Take 15-20 minutes to today’s 1-RM Split Jerk.
C. Four rounds for time of:
8/6 Muscle-Ups
15 Thrusters (95/65 lbs)
D. For 16 minutes, rotate through the following two stations on the minute:
Minute 1 – 2-3 Weighted Pull-Ups
Minute 2 – 10/7 Ring Dips @ 20X1
(full ROM, slight pause at top)
*You’ll hit each of these stations 8 times.