July 23, 2015

A) Warm UpRow 2 min

10 pass thrus

10 L grip pass thrus – https://www.youtube.com/watch?v=1Z3NN7bgbvI

Then 3 sets not for time:

20 sec hollow hold

15 sec false grip hold – rings turned out

10 tuck ups 
B) Skill

Option 1 – If you do not have Muscle Ups

4 x 5 ring hug step outs – https://instagram.com/p/x6yyHNxkGK/

Option 2 – If you have Muscle Ups

4 x 1 Muscle Up Complex: 3 Ring Swing + 1 Ring to Hip + 1 Swing to Muscle up + 1 strict dip for each set.

Rest 90 sec between sets. This is an example of complex – https://www.youtube.com/watch?v=lOCZFe-wv0c
C) Strength

Max Effort (ME) STRICT dips, then 3 sets of 50% of ME. 

Rest 60 seconds between sets. Be sure to get low in your dips!!
D) Met-con

EMOM for 12 min

1 – 20 sec stomach facing HS hold

2 – 20 Russian Twists 20/14

3 – 20 sec chin up grip hold, chin over bar 
E) Optional Work:

4 sets not for time:

10-30 seconds Extended Hollow Holds, only hold as long as you can maintain form – https://www.youtube.com/watch?v=ZQAOI3ONH6w 

10-30 seconds arch hold

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