Monday

A1. Open with 15 mins of:
- Finding False grip on rings: (https://www.youtube.com/watch?v=4JcD9YGW4_M&feature=em-share_video_user ) and then completing one of the following:
A2. completing scap pullups 3-5 reps
A3. completing bottom of ring to sternum ups1-3 reps (https://www.youtube.com/watch?v=bmHzMd7xhSk&feature=em-share_video_user )
+
B1. TGU 1 R/L
B2.  Push-Up 8-10 reps

B3. Hollow hold – accum 30 seconds
X 3-5 sets, rest 90 sec
 +
3:00 Min On/ 1: 00 OFF x 4
Row 12/10 Cals

10 Burpee

5 Strict Dips, choose the station that is appropriate for you, Bars, Boxes or Matador.

*Start where you left off, score is total rounds plus reps.
 
Performance:
A1. Open with 15 mins of: Completing Scap Pull-Ups 3-5 reps
A2. completing bottom of ring to sternum ups 3-5 reps (https://www.youtube.com/watch?v=bmHzMd7xhSk&feature=em-share_video_user )

A3. Russian Dips – 2-3 Reps
+
B1. TGU 2 R/L HEAVY
B2. L-Sit Hold – Accum 30 sec, does not have to be unbroken.
3-5 sets; rest 90sec
+
3:00 ON / 1:00 OFF x 4

Row 15/12 Cals

10 Burpee

5 HSPU (MOD is seated Butterfly Press)

*Start where you left off, score is total rounds plus reps.