Prep
1) 2 rounds:
5 Upward to Downward Dog w Toe Touch
2) ARMAP 5:
A.
Split Jerk/Push Jerk
5 x 2-3 reps
OT2M
B.
Ring Muscle-ups
10 minutes
Rx+: Accumulate 25 reps
Rx: Accumulate 15 reps
Scaled: 10 Ring MU Transition + 3-5 Ring Dips each set
Beginner: 30 Ring Rows + 30 Incline Push Ups
C.
For Max Calories
45 Barbell Rows (95/65)
60s Max Calorie Bike Sprint
-Rest 2:00-
35 Push Press
60s Max Calorie Bike Sprint
-Rest 2:00-
25 Hang Power Snatch
60s Max Calorie Bike Sprint
– Goal: Very Hard effort
– BB work should be completed AFAP.
Score = total calories achieved for all three sets of bike sprints.
Rx+: (115/75)
Time Cap=15 minutes