Gymnastics Skill
5 Rounds:
2:30 Machine of Choice
Choose From One of the Below
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Option 1: 1 Strict Ring Muscle-up
3 Kipping Ring Muscle-ups
5 Strict Ring Dips
Option 2: 40-50% Max Ring Muscle-ups
Option 3: 4 Pull-ups
3 Toes to Bar
2 Chest to Bar Pull-up
1 Bar Muscle-up
Conditioning
8 Rounds:
20 Seconds On
10 Seconds Off
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Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
Row Conditioning
3 x 40/27 Calorie Row
Rest 1:30 Between
3 x 30/21 Calorie Row
Rest 1:30 Between
3 x 18/15 Calorie Row
Rest 1:30 Between
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