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Tuesday, October 5th 2021

Warm-up
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises on a box*

B. Ring Muscle up skill practice
3 x 3-7 reps
Beginner:
-False grip ring row
-muscle up, sit-up drill*
-Floor Transition ring mu
*

Intermediate:
-Hips to rings:
-Box transition ring mu:

Advanced:
-Snap back ring beat swing
-Towel ring mu (pinch between feet)
-Medball weighted ring mu (between feet)

Gymnastics
Metcon (AMRAP – Rounds)
TEST
"Apollo" modified
Get to 50 Ring Muscle ups in as little sets as possible

Score: Number of sets
TC: 15mins

Scaling options

Beginner
In as little sets as possible, get to:
30-50 Assisted pull-ups or Body rows
30-50 Bench dips

Intermediate
In as little sets as possible, get to:
30 Ring muscle ups
OR
50 Box Transition muscle ups
OR
50 CTB
50 Ring dips

COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
16 Air squats
12 Cal Row
8 CTB

Score: Rounds + reps

Scaling options
Beginner
12 Air squats
8 cal Row
6 Ring rows

Intermediate
16 Air squats
12 cal Row
8 Pull-ups

COMP
16 wall balls 2014 lbs
12 cal Row
8 CTB

Extra Accessory
Metcon
3 sets
12 Lateral raises
12 Face pulls, band attached @ ankles