8/30/22
Skill Work
Pulling Skill (AMRAP – Reps)
Skill Practice
10 Minutes of Pulling Skill Practice
OPTIONS
* Ring Muscle-ups
* Strict Ring Muscle-ups
* Bar Muscle-ups
* Strict Bar Muscle-ups
* Pegboard
* Strict Pegboard
* Rope Climbs (With Legs)
* Butterfly Pull-ups
* Butterfly Chest to Bar Pull-ups
* Seated Legless Rope climbs
Weightlifting
Back Squat (4 sets 5 reps)
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
your goal is to complete one round of Cindy in 1:30 or LESS. If needed reduce or modify movement
Extra Gymnastics Work
Weighted Pull-ups (5 sets of 2-3 reps)
control down and fire up