Warm-up
Gymnastics warm-up
+
3 Rounds:
Dowel Passthrough x5 (Over/Under),
Bottom of dip hold x10s
Practice
Muscle-ups: Low ring transition > Jumping Transition
Work
Emom x6: 1-5 Muscle-ups or Transtition catches
WOD
For time:
15 DB shoulder to overhead,
30 Pull-ups / Jumping pull-ups,
12 DB Shoulder to overhead,
18 Chest to bar pull-ups / Ring rows,
9 DB Shoulder to overhead,
12 Bar muscle-ups / Kipping pull-ups
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20