Warm up

6 min AMRAP:

10 banded good mornings

2 wall walks

10 alternating bird-dogs

20 hollow rocks

Gymnastics

10 min to work on your pull-up/muscle-up goal – use drills we practiced over the past few weeks:

low ring muscle up transition / low bar muscle up transitions

hollow position pull down practice, with feet on foam roller – see: https://youtu.be/0dBgC5JrO8M?t=511

Box assisted kipping or box assisted one-leg butterfly pullup – with a box set up so that your eyes are around the bar level when you are standing – See: https://youtu.be/0dBgC5JrO8M?t=111

Kipping pull-ups with ab-mat between feet

Active recovery

30 min alternating EMOM:

12 alternating Cossack squats

16 plank transitions (hands to elbows, elbows to hands)

100 ft. broad jumps

20sec per arm triceps smash on barbell

150m/120m row

EVF360

Part A

10 min to complete 4 rounds for quality:

10/arm single arm ring rows

20 bicycle crunches

10 supermen

Part B

30 min alternating EMOM:

12 alternating Cossack squats

16 plank transitions (hands to elbows, elbows to hands)

100 ft. broad jumps

20sec per arm triceps smash on barbell

150m/120m row