WARM-UP -
10:00 AMRAP
1:00 Row
10 Box Step Ups
10 Banded Shoulder Press
10-second Handstand Holds
10 Hollow Rocks
WORKOUT PREP -
2 sets:
5/4 Calorie Row
2 Box Jump Overs
2 Handstand Push Ups
GYMNASTICS: Ring Muscle-
ups/Strict Pull-ups
Strength Option:
EMOM 10:
Odd: 5-10 ring/bar kip swings
Even: 3-10 ring dips
(modified: box dips)
Conditioning Option:
Death by Ring Muscle Ups:
[Time cap 8 minutes]
Choose Strict or Kipping
Minute 1: 1 Ring Muscle Up
Minute 2: 2 Ring Muscle Ups
Etc...if you fail before the time
cap, complete the allowed
numbers with Toes to Rings.
WORKOUT - Mammoth Lake
Freedom (RX’d)
3 Rounds
30/24 Calorie Row
25 Box Jump Overs (20’’)
20 Handstand Push Ups
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 10 Open Book
10x 5 Second Cobra