3 rounds
2 minute Air Bike or Row
7 Bar Muscle-ups
1 minute Air Bike or Row
5 Bar Muscle-ups
Rest 2 Minutes between rounds
TC: 18 minutes
Score: N/A
Scaling Options:
Beginner:
5 assisted strict pull ups
2 mins recovery bike or row
5 Ring rows
1 min recovery bike or row
Intermediate:
2 minutes airbike or row
5 Jumping BMU
1 minute airbike or row
3 Jumping BMU OR glute bridge straight arm pull down
Rest 1 minute
Perform
2 rounds
2,000m Bike erg
20 Bar mu
1,000m Bike erg
10 Ring mu
EMOM 4
Odd: 40 sec max Cal Row/Bike/Ski
Even: Max Squat Clean @135/95lbs
— Rest 1min
EMOM 4
Odd: 40 sec Max Cal Row/Bike/Ski
Even: Max Squat Clean @155/105lbs
— Rest 1min
EMOM 4
Odd: 40 Sec Max Cal Row Row/Bike/Ski
Even: Max Squat Clean @185/125lbs
— Rest 1min
AMRAP 1 min
Squat Clean @225/155lbs
TC: 16 min
Score: Squat clean reps for every section
Scaling Options
Beginner:
Clean (Power or Squat)
same weight across @ light
Intermediate:
Cleans:
95/65 lbs OR 45%
115/75lbs OR 50%
135/95 lbs OR 55%
155/105 lbs OR 60%
Perform
N/A
3 sets
12 Glute bridge
12 Glute bridge march
Rest 2 minutes
A. General
1 min row or bike @easy
10 Inchworms
45 sec row or bike @mod
10 banded pull aparts
30 sec row or bike @hard
10 PVC shoulder dislocates
B. Specific Gymnastics
2 sets
3 Scap pull + box hollow body*
5 Glide swings
7 pause ring rows**
https://youtu.be/iu7CjzonbZE
C. Specific Metcon
3 sets @ ascending
5 cals @ hard
3 clean first pulls
3 clean pulls
3 squat cleans