Saturday

Warm-up
Warm-up
Running Warm-Up…
3 SETS
:15 Butt Kickers
:15 High Knees
:15 Jumping Jacks
:15 Tuck Jumps

-:30 Rest b/t Sets-

Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Ups*

STRICT RMU OPTION 1: Strict Negative Ring Muscle-Ups
STRICT RMU OPTION 2: False Grip Strict Ring Pull-Up
STRICT RMU OPTION 3: False Grip Ring Row

(No Measure)

Workout
Metcon
FOR TIME
1 Mile Run
10 Ring Muscle-Ups
70 Box Jumps (24/20)
10 Ring Muscle-Ups
1 Mile Run

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups
RMU OPTION 2: Chest to Bar Pull-Ups
RMU Option 3: Jumping pull ups
RMU Option 4: Ring Rows

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME*
1 Mile Run
20 Ring Muscle-Ups**
140 Box Jumps (24/20)
20 Ring Muscle-Ups
1 Mile Run

*Partners run both miles together. In the other movements, P1 works while P2 holds kettlebells or dumbbells (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.
**Teams have option for 40 Burpee Pull-Ups instead of Muscle-Ups

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups
RMU OPTION 2: Chest to Bar Pull-Ups