Tuesday, June 20, 2023

Strength
Every 2:00, 3 Rounds
1) 3-6 Max Height Strict Chin-Up
(FX: 6 Banded Strict Chest to Bar Chin-Up w/ Pause at Top)

2) 3 Strict Ring Muscle-Up Transitions + 3 Strict Ring Dips w/ Pause in Dip
(FX: 6 Ring Rows w/ Pause at Top + 6 Push-Ups w/ Pause at Bottom)

RX+: 2-4 Strict Ring Muscle-Ups

Conditioning
AMRAP 15
30/22 Calorie Row (FX: 24/18)
21 Burpee Pull-Ups (FX: To Target) (RX+: Chest to Bar Pull-Up)
30/22 Calorie Row (FX: 24/18)
15 Burpee Chest to Bar Pull-Ups (FX: Pull-Up) (RX+: Bar Muscle-Up)
30/22 Calorie Row (FX: 24/18)
9 Burpee Bar Muscle-Up (FX: Chest to Bar Pull-Up) (RX+: Ring Muscle-Up)