June 29, 2020

June 29, 2020


Skill Work
Ring Muscle Up Skill Work (Max reps)
Ring Muscle Up Skill

2x :20 Ring Support Hold w/ Controlled Negative
2×3 Kip Swings
2×2 Big Kips w/ Pull to Hips
1x 1-3 Muscle Up Turnovers (no dip)

Ring Muscle Up Skill

Metcon (Time)
3 Rounds
800m Run
12 Barbell GFYs 75/55lbs
10 Ring Muscle Ups

Barbell Good For You: two lunges + squat = 1 rep

The run should not exceed 5-6 minutes in any of the 3 rounds or the distance should be scaled. The barbell GFYs are meant to be done at a minimum of 6 repetitions at a time or the loading should be reduced so that athletes can hold on. Finally, the muscle ups should not exceed 3 sets in any round. Muscle ups can be modified to fewer reps, bar muscle ups, and finally chest to bar pull ups or pull ups.

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