Thursday

Warm-up
Warm-up
:30 Bike (Easy)
:30 Bike (Legs Only)
:30 Bike (Arms Only)
:30 Bike (Mod)

2 ROUNDS
:10 Ring Support Hold
8 Ring Rows
6 Frog Jumps (Pause in Plank)

1:00 Bike (Mod-Hard)

2 ROUNDS
4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (R)*
4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (L)
6 Up-Downs

*Athletes — Perform all DB/KB reps on one arm before moving to the other arm

Skill
Metcon
ON A 12:00 RUNNING CLOCK…
Practice Strict RMU

*Strict RMU Options…
Ring Support Hold
False Grip Pull-Up
Strict RMU Transition
Negative Strict RMU

(No Measure)

Workout
Metcon
EMOM x 10 MINUTES
MIN 1 – :45 Max Ring Muscle-Ups
MIN 2 – 10/8 Cal Bike

(Score is Total Muscle-Ups)

-Rest 3:00 b/t Part 1 & 2-
Metcon
EMOM x 6 MINUTES
MIN 1 – :45 Max Up-Downs
MIN 2 – 12/10 Max Cal Bike

(Score is Lowest Reps of Up-Downs)

RMU Option 1: Strict Pull-Ups
RMU Option 2: Burpee Pull-Ups