Ring or Bar Muscle-ups:
Rx+: 10 x 2-3, every 60s.
Rx: 8 x 1-3, every 60-90s.
1a) 4 sets of Ring Muscle-ups Transitions. Rest 45s
1b) DB Neutral Grip Floor Press: 4 x 6. Rest 45s.
1c) 1-Arm DB Rows: 4 x 8 ea. Rest 45s.
3 Rounds of:
1:00 Rope Climbs or Strict Pull-ups
1:00 of Hollow Rocks
1:00 Single Unders
1:00 Wallballs (20/14)
1:00 TGUs (alternate arms)
- Score = total reps
- Rx+: Legless Rope Climbs
Zig Zag Farmer Carry: Max Distance in 4:00
*This is a farmer carry where athletes will walk in a zig-zag pattern instead of straightforward. This will increase the demand on the entire body.
Make a note of your achievements in 'Open Gym'