Warmup
00:00 – 06:00
——————–
1 round for activation & flexibility:
– BEAR WALK x 30m
– FALSE GRIP CONTRACTIONS x 15
– KNEELING INCHWORM REPS x 10
A.
RING MU – TOP & BOTTOM
FALSE GRIP STRENGTH
A1) – ACCUMULATE 90s (5:00 time cap):
– FALSE GRIP HANG
CHIN-UP POWER
A2) – ACCUMULATE 60s (3:00 time cap):
– (PARTNER ASSIST) STERNUM HOLD
*High Rings. Press down!Scoring: Not Scored
B.
RING MU – KIPPING
SET TOP OF RING TO EYE LEVEL
B1) – COLLECT 10 reps:
– VERTICAL JUMPING MU
– RING DIP HOLD x 5s
SET TOP OF RINGS TO EYE LEVEL
B2) – 3 sets:
– PULL TO RINGS x 3
– RING DIP SUPPORT x 10s
EVERY 90s x 7:30 (4 sets):
– (KIPPING) BOX MUSCLE-UP x 3
– (BOX) RING SUPPORT x 20sScoring: Not Scored