November 30th, 2022

A) 10mins Muscle up drills:

Kip Swing on Ring

False Grip Pullup/Ring Row

Ring Dip/Ring Push up

Transition from kneeling

B) 3min AMRAP:

Ring MU/CTB/Pullup/Banded pullup

C) 7min AMRAP:

12 Down Up

12 Over Box Jump

12 CTB

Stimulus: Athletes should aim to keep moving for 7 mins, breaking the ctb into 2 sets

Scaling: CTB > Pullup > Jumping ctb > jumping pullup