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Monday 11.26.18

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Part A.
Rotating EMOM x 12
Min 1: Hollow Rock x 15 seconds
Min 2: Arch Rock x 15 seconds
Min 3: Hollow/arch kip x 5 perfect reps
Min 4: TTB x 2-3 perfect reps (choose one or the other to focus on)

*This is intended for specific practice for improved PU and TTB efficiency. Each min includes a specific piece to the puzzle for both gymnastics moment, focus on these and attempt to translate it to the bar. This is not intended to be very strenuous.

Part B.
21-15-9 reps for time of:
Toes-to-bar
Burpees
75 Double-unders after each round
*15 min cap

Focus Work.
Choose One:

Gymnastics.
EMOM x 5 min
15 GHDSU
Complete AMRAP of Ring Muscle-ups w/remainder of min

Interval.
Cal AAB
12 rounds:
:20 @ 90% (Hard, but not exasperating.)
:40 @ 50% (Recovery)

5:00 cool down

Competitor.
*Week 3-Day 1*

Gymnastics.
EMOM x 5 min
15 GHDSU
Complete AMRAP of Ring Muscle-ups w/remainder of min

Part A.
Rotating EMOM x 12
Min 1: Hollow Rock x 15 seconds
Min 2: Arch Rock x 15 seconds
Min 3: Hollow/arch kip x 5 perfect reps
Min 4: TTB x 2-3 perfect reps (choose one or the other to focus on)

*This is intended for specific practice for improved PU and TTB efficiency. Each min includes a specific piece to the puzzle for both gymnastics moment, focus on these and attempt to translate it to the bar. This is not intended to be very strenuous.

Part B.
21-15-9 reps for time of:
Toes-to-bar
Burpees
75 Double-unders after each round
*15 min cap

Interval.
Cal AAB
12 rounds:
:20 @ 90% (Hard, but not exasperating.)
:40 @ 50% (Recovery)

5:00 cool down