Warm Up
Row 3 minutes,
Then 2 Rounds of:
- SA Ring Row x 5 per @ 2011
- Ring Support w/ RTO x 15-20 seconds
- Alt Cossack x 10
Workout of the Day
Performance
A.
Every 2 minutes, for 18 minutes (3 sets of each):
- Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
- Station 2: Row 200/150m
- Station 3: Wall Walk x 2-3
B. EMOM for 20 minutes (5 Sets)
- Minute 1 – Row 200/150m
- Minute 2 – Bar Facing Burpee x 10-12
- Minute 3 – Thruster x 10-12 (95/65lbs)
- Minute 4 – CTB Pull Up x 10-12
GPP
A.
Every 2 minutes, for 18 minutes (3 sets of each):
- Station 1 – Ring Support Hold x 15 seconds + Bottom of Dip Hold x 15 seconds
- Station 2: Row 200/150m (No Straps)
- Station 3: Wall Walk x 2-3
B. EMOM for 20 minutes (5 Sets)
- Minute 1 – Row 200/150m
- Minute 2 – Burpee Over the DB x 10-12
- Minute 3 – SA DB Thruster x 5 per
- Minute 4 – Jumping CTB Pull Up x 10-12
