Gymnastics

Warm up

2 rounds of

10 ring rows
6 inch worm with 1-3 pushups
6+6 windmill with plate
10 kips/pull-ups/C2B
6 Plate jumps

Bar & Ring muscle-up technique

• Muscle-up technique
• High box jump

WOD

RX
AMRAP 7:
10 box jumps (51/61 cm)
3 bar muscle-ups

INTERMEDIATE
AMRAP 7:
10 box jumps (51/61 cm)
1 bar muscle-up

BEGINNER
AMRAP 7:
10 box jumps (41/51 cm)
3 jumping bar muscle-ups