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Workout 6.23.20

A.

EMOM 6: 

Scaled: Alt. Minutes 4 Ring Kips/ 4 Low Ring Transitions

Rx: 1-3 Kipping Ring MU
Comp: 1-2 Strict Ring MU

 

B.

Strength Accessory: 

3x 5-10

 

*Pick whichever variation will create the most progress

Scaled: :10 Ring Support Holds or 5 Banded DIps or 5 Dip Negatives
Rx: Strict Stationary Dips
Comp: Strict Ring Dips

 

C.

Every 3:00 for 4 Rounds: 

9 Toes-to-Bar

12 Hang Power Cleans

15/12 Cal Assault Bike

 

Scaled: 95/65lbs, Hanging Knee Raises

Rx: 135/95lbs

Comp: 155/105lbs, 20/15 Cals

 

*Score is the slowest round. 

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