Don’t forget, one class starting at 9 tomorrow. Cornhole tournament and BBQ tomorrow afterwards!
5 straight arm ring rows
5 single arm db cleans/arm up to workout weight
A Strict/Kipping Pullup
Every :75 x 9 total rounds
L1 No strict Pullups
A AMSAP Flexed arm hang
B 12 kip swings
C 14 Landmine russian twists total
L2 A few strict pullups
A 1 strict pullup+3 negatives @ 30A2
B 3-5 kipping pullups
C 14 Landmine Russian Twists Total
L3 8+ strict pullups
A 4-6 Strict Pullups, as high as possible, @ 3011
B 6-10 unbroken kipping pullups
C Landmine russian twists x14 total
For time, with a 14:00 cap
Single Arm DB Hang Cleans 45/30 total (switch as desired)
In between each round (but not at the end), 400m run
Every T2B break, 150 run.
This workout should be manageable for the dumbbells, and fairly large sets for the t2b. If you know you’re only going to break once/set on the T2B, you should do the Rx+. If you can’t do T2B, do Kipping Leg Raises.
2:00 Run/2:00 rest x 6 rounds
Gymnastics Density Work
1×15 UB C2B
2×10 UB C2B
4×5 UB C2B
Then, EMOM5 3 Weighted Strict Ring Pullup, same weight across all rounds.