November 26, 2021

Gymnastics tech: Rope climb
3 Rounds practice:
1-5 Rope climbs (For tech)
30s Handstand hold
10 Alt. Pistols
5 Rounds for time:
1-5 Rope climbs
12 Front squats
30 Double-unders
(16 minute cap)


September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10


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