GYMNASTICS SKILLS/ TECHNIQUE
Ring Muscle-Ups
Muscle-Up Row
Toenail Spot Muscle-Ups
Low Ring Banded Strict / Kipping Muscle-Ups
Low Ring Muscle-Ups
TIME Unlimited
SCORE 1: For Completion
CONDITIONING- “FADING LIGHT”
For Time [Cap = 20:00]
1000/900m Bike Erg or 12 Shuttle Runs
30 Single Dumbbell Box Step-Overs
12/9 Ring Muscle Ups
1000/900m Bike Erg or 12 Shuttle Runs
20 Single Dumbbell Box Step-Overs
9/7 Ring Muscle Ups
1000/900m Bike Erg or 12 Shuttle Runs
10 Single Dumbbell Box Step-Overs
7/5 Ring Muscle Ups
1000/900m Bike Erg or 12 Shuttle Runs
Dumbbell: 2×50/35lb
Box: 24/20in
Score = Time
