Warm Up:

Optional Workout - 4 Rounder: Getting in some gymnastics work with reasonable sets. Goal is to not have to break any movement up into more than 2 sets with the listed reps. Modify if needed in order to accomplish this. Optional Accessory: Some fun meathead work to dig in on. The hack squat has a tagged video if you need some clarity on it. Both movements should be near but not to failure. Rest 2-3 mins between each set and if you would like to super set them feel free. --------------------- Easy AMRAP 8 mins: --45 secs jump rope --10 ***kneeling shoulder tap*** --5 ***pike compression*** --5 secs ring support hold --5 secs ring dip hold

4 RFT: Handstand Walks, Toes-to-rings, Strict Ring Dips and Box Jumps

4 rounds for time of: Handstand Walk, 50 ft 20 Toes-to-rings 10 Strict Ring Dips 5 Box Jumps, 36/30 in

Goal: sub 16 mins Minimal Gear Option: Same.

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Scaled Version:

4 RFT: Bear Crawls, Hanging Knee Raises, Jumping Ring Dips and Box Jumps

4 rounds for time of: Bear Crawl, 50 ft 15 Hanging Knee Raises 10 Jumping Ring Dips 5 Box Jumps, 24/20 in

Goal: sub 16 mins

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Optional Accessory:

Lifting: Barbell Hack Squats and Seated Dumbbell Strict Press

Barbell Hack Squat 10-10-10, using heaviest weight per set Seated Dumbbell Strict Press 10-10-10, using heaviest weight per set

Super set the movements if you like.

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Post Workout:

Roll/smash upper back --2 mins Lacrosse ball in pec --90 secs/side