Gymnastics
15′ for Strict Muscle-Up Skill Work:
3 sets:
5 x False Grip Ring Strict Pull-Ups to Chest OR False Grip Ring Rows
3 or more sets:
3 x False Grip Low Rings MU Transitions
(Optional if ready):
Strict Muscle-Up & Negative (alone or with spotter/assistance)
Conditioning
“Flip and Flop”
For Time:
21-15-9:
Med Ball (Squat) Cleans (20 / 14-20)
Chest to Bar Pull-Ups
Directly into:
21-15-9:
Dips (Bars or Rings)
Med Ball Sit-Ups* (20 / 14-20)
*Ball touches floor behind head and in front of feet
Cash-Out
Coaches’ Choice – Shoulder mobility