Warm-up:
20 x Prone Dislocates
1:00 (R+L) Ankle Mobility (Low Dragon)
5:00 Squat Therapy
3 Rounds:
0:30 Per station
Ball Slams 10/6kg
0:15 Rest
Handstand Hold
0:15 Rest
Strength:
Every 3:00 for 15:00
For Load (Don’t be greedy, form first)
5 Box Front Squats
Box should be just below parallel.
Metcon:
5 RFT
5 Squat Snatches 60/40kg
12 HSPU
15:00 Time cap.
Competitors:
Test 1 Muscle Up
3 x 3 Banded MU Transition
3 x (3 Ring Swing+1 Swing Pull+1 Ring Muscle Up)
3 x 1 Strict Muscle Up
Test:
5:00 AMRAP Max Ring Muscle Ups
-or-
3:00 AMRAP Max Ring Pull-ups
3:00 AMRAP Max Ring Dips