2:00 Machine
-into-
8:00 AMRAP
5 Up Downs
3 Worlds Greatest Stretch (each)
10 Glute Bridges
5 Dumbbell Suitcase Deadlift 9each)
5 Hang Single Dumbbell Hang Power Cleans and Jerk (each)
3 Rounds
21 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Hang Power Cleans (50s/35s)
9 Dumbbell Shoulder to Overhead (50s/35s)
(KG conv: 22.5/15 DBs)
Time cap:9mins
RX+
3 Rounds
25 Dumbbell Deadlifts (50s/35s)
20 Dumbbell Hang Power Cleans (50s/35s)
15 Dumbbell Shoulder to Overhead (50s/35s)
(KG conv: 22.5/15 DBs
Gymnastics: Ring Muscle-ups / Strict Pull-ups
Workout Definition
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
4 ROUNDS
30 seconds of Work/ 30 seconds of Rest:
Ring Support Tuck Ups
*Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes.
THEN
3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between. (Liberty: max ring rows)
—–
Conditioning Option:
10 min EMOM
Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the sets together].
Even Minute: 10 Ring Support Tuck Ups [use low rings] or 10 GHD SitUps