10:00 AMRAP
45-second Air Bike
5 Scap Pullups
5 Hand Release Push Ups
3 Up Downs
3 Pull Ups or Chest to Bars or Bar Muscle Ups (change movement each round as able)
Gymnastics – Pulling (Week 8)
Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets
Level 1: Ring Rows
Level 2: Kipping Ring Pull-ups
Level 3: Ring Muscle-Ups
* If you did not complete the max test on September 4th, instead do 40-50 seconds of work.
3 sets
12/10 Calorie Air Bike
6 Bar Muscle Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 –
3 sets
12/10 Calorie Air Bike
6 Burpee Pull Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-
RX+
3 Sets
18/14 Calorie Row
6 Bar Muscle Ups
18/14 Calorie Row
-rest 1 minute-
18/14 Calorie Row
6 Burpee Pull Ups
18/14 Calorie Row
-rest 3 minutes between sets-