Warm-up/Accessory
3 Min of Dynamic Stretching
Then
3 Rounds–Not for time
4 Arch to Hollow Ring Swings
4 Arch to Front Lever Ring Swings
15 Sec. Overhead Squat Hold
Ring Muscle-ups
3 Squat Snatches
Round 1 = 1 Ring Muscle-up; 75/55; Round 2 = 2 Ring Muscle-ups; 95/65; Round 3 = 3 Ring Muscle-ups; 115/80
Medium Conditioning (Test)
“Amanda”
9-7-5
Ring Muscle-up
Squat Snatch (135/95)
Strict Pull-up Interval
Every 2:00 for 5 Rounds
7-10 Strict Pull-ups
Accessory/Cool Down
2 Min Flush (Walk, AirDyne, etc.)
7 Min Stretching
320 Gym 