Gymnasticals
AMRAP in 30 minutes:
2 chin-up
1 p-bar dip
10. 2 failed dips.
5 rounds:
2 false grip ring rows, 3s eccentric, middle of ring at belly button; feet one foot in front of rings
90 second rest
2 ring push-ups, 3s eccentric, top of ring at 1″ below knee
90 second rest
3×5 seated external rotation, 10#, 4s eccentric/2s bottom hold
5 rounds:
5 GHR
5 Bulgarian split squats, each leg, 2×20#
Level 2
Metcon
For Time:
21 Row, for calories
42 Double-Unders
15 Row, for calories
30 Double-Unders
9 Row, for calories
18 Double-Unders
4:56.
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