AMRAP 4MIN:
5 ATY Raises (light weights)
10 Leg Swings / Legs (across body)
15 Arm Circles (forward)
15 Arm Circles (backward)

AMRAP 4MIN:
:20 Row (easy to moderate pace)
5 Reverse Lunge / Leg
5 Air Squats
5 Single Arm Ring Rows / Arm

Progression // Focus

1MIN @ EACH PROGRESSION:

1) False Grip Ring Row // Maintain the false grip
2) Jumping Ring Dip or Ring Dip // Full range of motion
3) Leg Assisted Muscle-up Transition // Use the legs to assist
4) Leg Assisted Muscle-up Transition // Make sure rings touch low on
the chest before transition
5) Leg Assisted Muscle-up Transition // Increase difficulty by walking
the feet out little by little
6) False Grip Kip Swings // Maintain false grip, big kip swings
7) Muscle-ups //

ROWING TEST

• Each athlete perform 1:00 on the rower. Athletes should be
shooting for 15 calories. If athletes are unable to hit this number, it
is suggested these athletes scale the total number of calories in the
workout.

1 Set
1:00 Max Calorie Row

For Time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 Calorie Row

INTERMEDIATE: Perform 5 MU each time

BEGINNER: Perform 10 Low Ring MU Transitions

If needed scale row back to:
60/45 Calorie Row

SHOULDER RECOVERY:

3 Sets:
10 Cuban Press (pvc)
5 ATY Drill (no weight)

8 sets of:
:20 Handstand Hold
- Rest :10