CYCLE 3 22/07/2015

WARM UP: 15 MIN
Complete 2 sets of 10 reps on each:
Fin Push Ups
Trap 3 Raises
Dorsal Push Ups
Retracted Hangs
2 X MUSCLE UPS 2 X DIP 5S X L SIT 5S X SHOULDER STAND 
5S X INV HANG 5S X BACK LEVER 5S X FRONT LEVER

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
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
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

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