20-10-2023
FITNESS
skill: ring muscle up
strength
3 sets of
10 ring rows false grip / 5 false grip strict ring pull ups
6-10 ring dips + 10” ring support
2 ring muscle up/ 3 transition with a band
10 rings kipping
rest 1:30”
wod
For time
2 rounds of
5 ring muscle up/10 ring pull ups
10 burpees
15 air squat
then
1200m row
then
2 rounds
5 ring muscle ups/10 ring pull ups
10 burpees
15 air squat
BURNOUT
Team of 2
(7 SETS)
2′ on-2′ off
-15 wallballs
-50 du/100 su
*max reps push ups
Share: