B. Mobility
Prone PVC shoulder dislocates
10 reps
C. Specific
3 sets
3-5 Beat swings
3-5 Transition mu
Transition Mu
Beginner:
Intermediate:
Advanced:
3min AMRAP
6 Ring muscle ups
12 Shoulder to OH 135/95 lbs
Max Cal Row in remaining time
1 min rest between amraps
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Score: Total reps (Cals)
TC: 20 mins
Scaling options
Beginner
5 rounds
3min amrap
6-12 Ring Rows
12 Shoulder to OH @light
Max cal row in remaining time
1 min rest between amraps
Intermediate
5 rounds
3min amrap
6 Box Transition ring muscle ups
12 Shoulder to OH @95/65 lbs
Max cal row in remaining time
1 min rest between amraps
COMP
5 rounds, each for time
3min amrap
10 Ring muscle ups
20 GHD sit-ups
Max cal row in remaining time
1 min Echo Bike active recovery between amraps