Sunday, 10/6

Warm Up

3 Rounds

5 Hanging Scap Retractions

10 Alt Samson Lunges

5 Plank to Squat

10 Supine Scorpion

Skill

3 Rounds for Quality (15 Min)

3 Kip Swings on Rings or 6 False Grip Ring Rows

15 Hollow Rocks

3 Kneeling Ring Muscle up Transitions*

5 Burpees +10 Step Ups

Met Con

5 Rounds

In 4 Minutes:

.5 Mile Bike

10 Single DB Box Step Ups

10 Burpee Box Jump Overs

Max Ring Muscle Ups in remaining time

Rest 4 Minutes

Scale Muscle Ups to:

Chest to Bar Pull ups

Pull ups

Ring Rows