3:00 Machine
-into-
7:00 AMRAP
30 Single Unders
5 Single Arm Ring Rows (each)
5 Pike Push Ups
5 Low Box Jumps
25ft Bear Crawl
10 Deadbugs
Gymnastics – Pulling (Week 9)
Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one?
Level 1: Complete max effort Ring Rows in 2 minutes
Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes
Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes
Sets do not need to be completed unbroken. Perform max reps within the two minutes.
100 Double Unders
25 Handstand Push Ups
25 Box Jump Overs (20)
10 Wall Walks
25 Box Jump Overs (20)
25 Handstand Push Ups
100 Double Unders
Time cap: 16mins
RX+
150 Double Unders
30 Handstand Push Ups
30 Box Jump Overs (24/20)
15 Wall Walks
30 Box Jump Overs (24/20)
30 Handstand Push Ups
150 Double Unders