Tuesday

CLASS PROGRAM

- Ring Muscle Up warm up

—3 rounds

5 ring kips

1 Strict Ring pullup  

5 ring rows

3 low ring turn overs

10 second top ring support

— 3 rounds

3 step up + ring mount + hip to ring

5 free standing hand stand hold attempts

10 plank shoulder taps

A.) Strict Press

-One Rep Max

B.)  11 min cap

for time :

12 ring muscle ups

40’ Hand Stand Walk

9 Ring muscle ups

40’ Hand Stand Walk

6 Ring Muscle ups

40’ Hand Stand Walk

RX+ : for any break in any of movements during workout (mu + HS walk) , immediately complete 3 burpees 

RX : Rip it. 

INT : Bar muscle ups

scaled : C2B / HS walk attempts

Mod : pullups / HS walk attempts or bear crawl  

———————— 

C.) strength

split jerk

7x3 @ 65-75%

5 rounds

5 Bench press @ 60-70%

5 barbell row @ roughly same weight as Bench.

5 rounds

3-6 parallels HSPU

3 heavy strict weighted chin ups

D.) gymnastics  

6 rounds

Every 3 mins hit a set

1+2 : 4” defecit Strict HSPU

3+4 : Strict HSPU

5+6 : 1 pad Strict HSPU

E.) 3 rounds - for effort

30 cal Air Dyne

30 Ring rows

30 push-ups