WARM UP 3 rounds for quality of:
10 Jumping Pull-ups
5 Push-up to Down Dogs
3/3 Lunge Flows
10 PVC Overhead Squats
GYMNASTIC SKILLS Every 1 min for 12 mins, alternating between:
4 Hip To Ring Kipping Swings
4 Jumping Muscle-ups
2 Muscle Up Transition To Ring Dips
Jay Day - RX 5 rounds for time of:
8 Ring Muscle Ups
19 Overhead Squats, 45/30 kg
85 Double Unders
Jay Day - Intermediate 5 rounds for time of:
8 Chest-to-bar Pull-ups
19 Overhead Squats, 35/20 kg
40 Double Unders
Jay Day - Beginner 5 rounds for time of:
8 Jumping Chest-to-bar Pull-ups
19 Overhead Squats, 20/10 kg
85 Single Unders
RING MU STRENGTH WORK
3 rounds for quality of:
10 False Grip Ring Pull-ups
10 Matador Dips
SCALED:
Reduce reps first then:
Max Ring Row (False Grip if you can)
10 banded Matador Dips
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