Warm-Up:
Coaches Choice
5:00 Skill Work on Strict Ring Muscle Up
Step 1: Hold finish position on rings
Step 2: With feet under your body, pull to chest, throw chest forward and hips back, push (or jump) up to the finish position
Step 3: Move feet forward and repeat step 2
30:00 AMPRAP
In 30 minutes:
Run 400m
Then in the remaining time AMRAP:
5 Pull-ups
10 Cleans 95/65
15 Abmat Sit-ups
Farmers Walk, 200m 106/70 (Men 2-53lb KBs/ Women 2- 35lb KBs)
Coaches Choice
5:00 Skill Work on Strict Ring Muscle Up
Step 1: Hold finish position on rings
Step 2: With feet under your body, pull to chest, throw chest forward and hips back, push (or jump) up to the finish position
Step 3: Move feet forward and repeat step 2
30:00 AMPRAP
In 30 minutes:
Run 400m
Then in the remaining time AMRAP:
5 Pull-ups
10 Cleans 95/65
15 Abmat Sit-ups
Farmers Walk, 200m 106/70 (Men 2-53lb KBs/ Women 2- 35lb KBs)
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