GRIZZLY– 16:00 AMRAP
24/30 Calorie Assault Bike
20 Thrusters 35/45
10 Strict Pull-Ups

KODIAK16:00 AMRAP
20/25 Calorie Assault Bike (OR 21/16 Calorie Echo)

20 Thrusters 25/35

8 Strict Pull-Ups

POLAR16:00 AMRAP
15/20 Calorie Assault Bike

10 Dumbbell Thrusters (light)

5 Jumping Pull-Ups or Ring Rows

SKILLS AND DRILLS
Week 1: Ring Muscle-up Progression
Advanced: 5 sets:
30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Intermediate: 5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –

Beginner: 5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
– rest 1 minute between sets –
* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to
your sides during the lockout.