GYMNASTICS: Ring Muscle- ups/Strict Pull-ups
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option: EMOM 10:
Odd: 5-10 ring/bar kip swings
Even: 3-10 ring dips (modified: box dips)
Conditioning Option:
Death by Ring Muscle Ups:
[Time cap 8 minutes]
Choose Strict or Kipping
Minute 1: 1 Ring Muscle Up
Minute 2: 2 Ring Muscle Ups
Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.
GRIZZLY– 3 Rounds
24/30 Calorie Row or 400 M Run
25 Box Jump Overs 20’’
20 Handstand Push Ups
KODIAK-3 Rounds
20/25 Calorie Row or 300 M Run
20 Box Jump Overs 20’’
15 Handstand Push Ups
POLAR– 3 Rounds
16/20 Calorie Row
15 Box Step Ups
10 Dumbbell Push Press (light)
