5.1.2019

Warm up:

3 Rounds:

200m run
15 Banded pull aparts (across chest)
12 Banded or Dowel goodmornings
10 alternating T-spine bridge
10 Beat swing (pull up bar, or rings)

Gymnastic:

(V1) 4 rounds:

5 Strict Ring Dips
5 Strict pull ups (overhand grip, or rings)
Rest as needed

(V2) 4 rounds:
5 Muscle up transitions (including dip, on low rings, banded or feet on floor)
5 Chest to bar pull ups
Rest as needed

(V3) 4 Rounds:
Ring muscle up*

*Set one is max repetitions, unbroken. Set 2/3/4 are unbroken sets, with half the repetitions of your maximum set.

Conditioning:

3 Rounds, for total time

24 Russian kettlebell swings (AHAP)
12 Horizontal pull ups
200m (100m L/100m R) single arm DB/KB Farmers carry
rest 2:00

Recovery:

4:00 (2:00 L/R)

1. T-spine smash

2. Ball tack & floss