TUESDAY

Junk Yard dog

Rig or Rings – Scap pull ups & lat pull backs, hollow & arches, T2rings, Ring holds and lowers

HS holds, pulses, lowers, kips

Gymnastics

10 Min EMOM Drills

·     1^st Min: Ring Transitions

·     2^nd Min: Plank

Looking for:

·     Maintain active shoulders

·     Strong braced core

WOD

For Time:

17 Minute CAP

3 Rounds of:

·   10/8 Calories

·   5 Ring Muscle-ups OR 10 Toes-to-Rings

3 Rounds of:

·   10/8 Calories

·   5 Handstand Push-ups

3 Rounds of:

·   10/8 Calories

·   5 Ring Dips

Aim for:

·   Building good pace for the calories

·   Unbroken sets on the movements

·   If the numbers are not challenging, adjust as necessary