CYCLE 3 15/07/2015

WARM UP: 15 MIN
Complete 2 sets of 10 reps on each:
Kossac Squat
Trap 3 Raises
Dragon Pistols and

STRENGTH - 30MIN


Ring Routine 1
Muscle Ups x 2 
Fwd Rolls x 2 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
L Sit x 5s 
Inv Hang x 5s 
Back Lever x 5s 
Front Lever x 5s


OR SCALE TO

Ring Routine 2
L sit x 5s 
Dips x 2 
L sit x 5s 
Sh. Stand x 5s 
Inv Hang x 5s 
German Hang x 5s 
Front Lever x 5s

OR SCALE TO

Routine 3 - Paralletes
Lsit x 5s 
Sh Stand x 5s 
Push Up x 2 
L sit x 5s 
Move to a bar and complete 5s on each 
German Hang 
Retracted Hang

METCON: 10MIN
Skippy
Complete as many DUs as possible in 10min. Every Stop complete 
5 Push Ups 
You can scale to skips - final score will be divided by 3 

Targets: 
DUs >200 
Singles>1000 

if targets are not met, you must complete a 400m Run