Choose 1 of 2 tracks: Gymnastics or Engine
Gymnastics
In a 10 min window:
- Accumulate as many Strict Ring Muscle Up Negatives/Isometrics as possible/Russian Box Dips
Engine
10 min Steady State on a Machine
W.O.D.:
10 min EMOM:
- Odd) 40 sec on Machine
- Even) 10-20 Body Weight Step ups or 1-2 Rope Climbs
rest 3
10 min EMOM:
- Odd) 40 sec on Machine
- Even) 10-20 Plate Ground to Overhead or 5-15 Toes to Bar
