Warm Up and Mobility

Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples

Skill/Strength
3 RNFT
5-10 x Strict T2B (advanced do rope K2E/T2B)
6-12 Pistols

Or

Oly
Clean
3 x 1 Hang Clean

“My Favorite Things”
AMRAP 12
1 x Ring Muscle Ups
3 x Hang Squat Clean 95/65
5 x T2B
30 x Double Unders

2 x Ring Muscle Ups
4 x Hang Squat Clean
6 x T2B
30 x Double Unders

3 x Ring Muscle Ups
5 x Hang Squat Clean
7 x T2B
30 x Double Unders

Etc…….