8:00 AMRAP
45 Second Row
10 Alternating V-Ups
5 dynamic squat stretches
5 Wall Balls
5 Kip swing
5 Sets (1 set every 5:00l
25/20 Calorie Row
20 Wall Balls (20/14)
15 Toes to bar
Time cap each set: 4:00
RX+
32/24 Calorie Row
24 Wall Balls (20/14)
16 Toes to bar
Gymnastics: Ring Muscle-ups / Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.
Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
– rest 1 minute between sets –
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
—Rest 60 seconds between sets —