Choose Gymnastics or Engine path
Gymnastics:
In a 10 min window, accumulate as many reps as possible:
- Strict Ring Muscle Ups/Negatives + Isometrics
Engine
4 sets:
- 30 sec Sprint on Machine
- 2:30 rest
W.O.D.
5 sets – 2 min ON/OFF:
- 15/10 Cals on Machine
- 30-60 Double Unders
- Shuttle run or Muscle Ups/Pull ups for remainder
