WARM-UP -
Banded 7s
-into-
10:00 AMRAP
30-second Air Bike
5 Kip Swings
3 Kipping Pull Up/Chest
to Bar
3 5-Second Top of Ring
Dip Hold + Slow, Controlled
Negative
GYMNASTICS:
Strength Option
6 rounds alternating between
each skill: 40 seconds of
work/20 seconds of rest
Level 1: Heel Assist Box Dips
/ Support Hold between
boxes
Level 2: Heel Box Ring Dips /
Ring Support Hold
Level 3: Ring Dips / Ring
Support Tuck Ups
Conditioning Option
Criteria to be able to do this
option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
[Score is total Ring Dips]
Max Unbroken Strict Ring
Dips
12/10 Calories Row
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (fast)
1-2 Bar Muscle Ups
-rest as needed between
sets-
WORKOUT - Event 5
Freedom (RX’d)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Couch Stretch
2 Minutes Bench Stretch for