Fern Gully

Competition Class

Strength

Skills and Drills

5 Ring Swings
4 Transitions
3 Kipping Ring Dips

Pick One
A. 3x10 Muscle Ups
B. 4x8 Muscle Ups
C. 5x7 Muscle Ups
D. 6x6 Muscle Ups
E. 7x5 Muscle Ups
F. 10x3 Muscle Ups
goal = 30-36 muscle ups
*rest 1min between sets
*use spotter as needed

1min AMRAP
STOH 185/125
1min Rest
STOH 155/105
1min Rest
STOH 135/95
1min Rest
STOH 95/65

MetCon

E2M8M

5 Thrusters (from the floor)
5 Strict Pull-ups

30 - 20 - 10 Reps for time:
Thrusters 95/65
Burpees over the Bar