Monday 2017.11.06

Nov 5, 2017

Strength

1) Complete 3-4 rounds of one of the following complexes:

Level 1:

  • 4 Kip Swing
  • 4 Swinging Knee Raises
  • 4 Kip Swing
  • 4 Swinging Straight Leg Raise

Level 2:

  • 3 Ring Swing
  • 3 Toes to Ring
  • 3 Swinging Ring Pull Ups

Level 3:

  • 2 Ring Swing
  • 2 Toes to Ring
  • 2 Ring Swing with a pull
  • 1 Muscle Up

2) Complete 1 max effort set of one of the following exercises:

  • Ring Muscle Ups
  • Bar Muscle Ups
  • Chest to Bar Pull Ups
  • Pull Ups
  • Ring Rows

Conditioning

For time:

  • 100 Double Unders
  • 30 Burpees
  • 40 Toes to Bar
  • 30 Burpees
  • 100 Double Unders