THURSDAY

Ring Muscle ups

12 Min EMOM

1: X number of Ring Muscle ups (1-6)

2: Rest

Active

1: 3-5 Ring Muscle up Transitions

2: 5-10 Deficit Pause Push ups

3: 10 Ring Kipping Swings

4: Rest

Lifestyle

1: 3-5 Strict banded Pull ups. Mins 2-4 as per active

This is a repeat of 2 weeks ago as we look to improve on our previous skills.

For time:

5 Rounds for time

12/9 Cal

45 Double Unders

30 Wall Balls 9/6

*CAP 18 min.

Active: 7/5

Lifestyle: 6/4 single unders

This is a true leg burner! If you are good at Wall balls go for big sets! If not, break them up early. You Should the scale the Wall Ball reps if you don’t think you can get through them in 2 sets per round. Double unders should be 45 seconds or less for all sets. Doable in sub 15. Feel free to mix and match machine options based on the individual. You know if you need the echo.