April 30, 2021

Friday, April 30th 2021

Warm-up
A. General
3 rounds
30sec Row
30sec on
Banded air squats*
Reverse plank
Double unders
*

B. Mobility
Quadruped rear shoulder stretch
30sec/side

C. Specific
2 sets
9 Hollow banded lat pull downs
7 Transition muscle ups*

*Transition mu versions
Beginner:
Floor transitions, knees bent o
Intermediate:
Floor, legs straight
Advanced:
Box
Advanced +:
5 x (1 box transition mu + 2 pause ring dips)

Gymnastics
Metcon (AMRAP – Reps)
Every 2mins for 10mins complete the following gymnastics complex unbroken
2-4 Ring muscle ups
2-4 Strict Ring dips
2-4 Strict chest to ring pull-ups

Score: total reps completed

Scaling options
Beginner
Every 2mins x 10mins
4-8 Ring rows
4-8 Push-ups or kneeling push-ups

Intermediate
Every 2mins x 10mins
2-4 Box transition ring muscle ups
2-4 Feet supported box Ring dips
2-4 Strict chin ups

COMP:
5 sets not for time
1 Strict Ring Muscle-ups
2 Ring Dips
3 Kipping Ring Muscle-ups
Rest as needed between sets

Metcon
“Chaos” (AMRAP – Rounds and Reps)
AMRAP 7minutes
10 Thrusters @ 95/65 LBS
10 Bar facing Burpees

43/30 KG

Scaling options
Beginner
Amrap 7
10 Thrusters @ light
10 Bar facing Burpees
*Record weight used for future reference

Intermediate
Amrap 7
10 Thrusters @ 65/45
10 Bar facing Burpees

COMP:
As written

Cool down
3-4 minutes on bike or rower

Lower Body Flow