Warm Up/Skill practice
| Gymnastics Muscle up oriented (Run clock 20:00) |
| 20 singles + 10 Double unders + 20 singles |
| 10 Russian dips |
| Hollow (30sec)+ Arch (30 sec) |
| 5 ring kip |
| 10 sec Top + 10 sec bottom dip hold |
| 5 Low ring (banded)/ high ring turnover |
Skill
| EMOM 12:00 (6 Rounds) |
| 1 = 30 sec Double unders (practice) |
| 2= 1-3 Muscle up or progression or spotted |
|
Accessory
| Finisher (Not for time) |
| 4 rounds : |
| 20 banded triceps extension |
| 10 DB Seated press (Across, AHAP) |
| 20 sliders knees to elbows |
| 10 inverted row (2 sec down) |
| Rest 1:00 |
Recovery
4:00/ea (2/2)
Lateral opener
Wall squat
