TO THE RINGS DEAR FRIENDS

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 3 x Ring Series

1 + 1 Strict L-Sit Muscle Up (use spotter if necessary)
3 Ring Dips (2/2/2/2 tempo)
5s L-sit in support
1 L-sit Front Roll (or attempt)
1 Slow Negative L-sit MU
1 Back Lever (5sec)
1 Skin the Cat (5 sec)
1 Front Lever (5sec)
3 Strict L-sit chest to ring pull-ups

B. 5min AMRAP
1, 2, 3, 4, 5, 6, 7, 1, 2, 3, 4, 5, 6, 7, 1, 2, 3, 4, 5, 6, 7. . .
Ring Muscle Ups
*if you fail @ or before 7, start back @ 1
*note total reps in 5min

 

MetCon

CLASS

HATCH W8D1

Back Squat
4x5 @ 65/70/75/80
Front Squat
4x5 @ 60/65/65/65

E90s X 5
Run 200m
AMRAP ALT DB Snatch 50/35
with remaining time