Warm Up
30 cals on the air dyne
300m run
Gymnastics
Every 3 MInutes for 15 MInutes complete:
Max UB Muscle-ups with ascending dips after your last muscle up.
Ex. if you get to 5 muscle-ups you should have done 5 ring dips, during the last muscle-up and 15 dips in all.
This will help build stability on the rings and grip strength
Strength
Back Squat
1*6 65%
1*6 75%
1*6 80%
1*6 80%
Front Squat
1*5 60%
1*5 65%
1*5 70%
1*5 70%
WOD
With a Partner work through an entire round and switch or Rest 1:1
5 Rounds each of
10 Power Snatches (115,80)
10 Burpee Lateral Jump
12/10 Calories on the Airdyne