07.03.2018

Warm up:

3 rounds (15:00 CAP)

20 singles skip (right foot)
20 singles skip (left foot)
20 singles both feet
20 Doubles Unders

5 inch worm
10 false grip ring row
30 sec./side Ant. Comp. Smash

Skill:

Muscle Up work
3 rounds (15:00) :

5 kip swing on rings
5 turnover low ring

1. Feet on the floor (and lower yourself down slowly, negative)
2. Banded

20 sec top of dip hold (this can be done in 2-4 sets)

Rest as needed

EMOM 10:00

1. 30 Double unders (or attempt for 45 sec)
2. 1-4 Muscle up (or 5 slow false grip ring rows + 5 ring dips)

Finisher:

https://www.youtube.com/watch?v=EKbtoTL7lkI

3 rounds for quality (as a group):

30 sec Hollow hold
30 sec Superman
10 push up (lean forward)

Rest 0:30-1:00

Recovery:

1 – Lat smash; 90sec/ea
2 – Plantar surface smash; 90sec/ea