Monday 6th September

Standing ring swing pull-back

EMOM x 5 minutes - complete

• 5-8 reps

Ring swing hold and walk

EMOM x 5 minutes - complete

• 20 seconds hold 40 seconds rest.

Ring muscle up transitions

EMOM x 10 minutes

• Option 1 - Low ring pull back to transition - 3-5 reps

• Option 2 - Low ring pull back to transition with dip out 3-5 reps

• Option 3 - Advanced low ring pull back to transition 3-5 reps

3 Rounds for time

• Run 200m

• 6 Ring muscle-ups (Scale to Jumping muscle up / Kipping pull-up x 8 reps)

• 14 Alternating DB snatch 22.5/15kg