AMRAP rest AMRAP

Competition Class

Strength

Skills & Drills

Quarters Prep

REST

*PROGRAMMING FOR THE REST OF US

GYMNASTICS

3 Rounds
10s Support aka Top of Ring Dip Hold
10s Bottom of Ring Dip Hold
10 hollow rocks
10 superman rocks

TECH
3 x 3 Low Ring Muscle Up Tech

WORK
E30s x 8 sets
1-3 Ring Muscle Ups

ACCESSORY
3 x the following:
5 Ring Swings
5 Chest to Ring Rows
5 Dips (AHAP)

MetCon

Class

10min AMRAP
9 Shoulder to Overhead 115/75
12 Deadlifts 115/75
Run 200m

Rest 3min

10min AMRAP
3, 6, 9, 12, 15, . . . .
Shoulder to Overhead 115/75
Deadlifts 115/75
Run 200m after each round