Warm Up
3 Min AMRAP
10x Hollowrock
5x Tabletop
10x Archrock
5x D.Dog-Cobra
10x Jumping Jack
Movement prep
20/10 x 2
– Support on Rings Top Position
– Deck Squats
– Support on Rings Bottom Position
– TTB Drill
Strength/Skill
30/30/60 Sec Interval, 4 Rounds
– L-Sit Muscle Up / Tuck Chin over Ring Hold
– L-Sit / Tuck Support
– Rest
WOD
12 Min AMRAP
1,2,3…x Strict Muscle Up / Strict Pullup
2,4,6…x Ring Dip / Pushup
3,6,9…x Deck Squat
Cool Down
1 Min
– Chest Stretch
– Pigeon Stretch
– „