Warm-Up: Coach’s Choice
Strength/Skill: Ring Work: Spend 10 minutes finding a challenging muscle up progression.
WOD: For Total Reps (30 Minute Clock)
5 Minute EMOM:
1 Ring Muscle Up
Then, 20 Minute AMRAP:
5 Pull Ups
10 Alternating Lunges
20 Ab Mat Sit Ups
Then, 5 Minute EMOM:
1 Ring Muscle Up
Stimulus/Focus: This workout will give you a chance to work an advanced gymnastics movement while fresh and while fatigued. Choose a challenging progression for you. Aim for 15 rounds in the AMRAP.
Cool Down: Tabata Superman Holds