October 14, 2021

October 14, 2021

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

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