200m row/run/ride/erg

 

Junk Yard dog

 

Rig or Rings – Scap pull ups & lat pull backs, hollow & arches, T2rings, Ring holds and lowers

HS holds, pulses, lowers, kips

 

 

Gymnastics

10 Min EMOM Drills

 

·     1st Min: Ring Transitions

·     2nd Min: Plank

 

Looking for:

·     Maintain active shoulders

·     Strong braced core

 

WOD

 

For Time:

 

17 Minute CAP

 

3 Rounds of:

·   10/8 Calories

·   5 Ring Muscle-ups OR 10 Toes-to-Rings

 

3 Rounds of:

·   10/8 Calories

·   5 Handstand Push-ups

 

3 Rounds of:

·   10/8 Calories

·   5 Ring Dips

 

Aim for:

·   Building good pace for the calories

·   Unbroken sets on the movements

·   If the numbers are not challenging, adjust as necessary