10/14/21
Gymnastics
Metcon
Bar Muscle Up Skill Day
2×3 Big MU kips as singles
2×3 Big Kips+Knees Up
then
EMOM 5 Min
1-3 Perfect BMU’s
Metcon
Metcon (AMRAP – Reps)
Teams of 2:
AMRAP 20 Min
21-18-15-12-9-6-3 Thrusters 95/65
8-7-6-5-4-3-2 Bar MU
If you complete all reps, start from the bottom and start working your way back up.
Performed as: 21/8, 18/7, 15/6, 12/5, 9/4, 6/3, 3/2…then 3/2, 6/3, 9/4 etc for 20 Min
Extra Work
Metcon
Flow
4 Rounds
1000m row@ a forever pace
:15 hold at the top of a ring dip
:15 hold at the bottom of a ring dip
4 Rounds
1000m row@ a forever pace
:15 hold at the top of a ring dip
:15 hold at the bottom of a ring dip
