Skill
Monday is President’s Day; we’ll have just one class at 9 am. At 10 am, Kirsten and Alex will be running a free muscle up workshop (rings and bar) for anyone who wants to get more individual help, make attempts at full muscle ups, or get feedback on how to progress indipendently with muscle up practice going forward. There will still be space for anyone who wants to use open gym.

We hope to see you there!

8 sets:
2 low ring muscle up transitions
2 ring dips
2 high ring swings plus arm pull, or 1 attempt at a ring muscle up set

Keep your transition and dip practice low, and then hop up on the high rings to either practice your swing or go for a muscle up!

Workout of the Day
AMRAP in 8 minutes:
20 kettlebell swings
20 sit ups

Rest 2 minutes

AMRAP in 8 minutes:
25/20 calories
20 sit ups

Focus on quick transitions and minimal downtime in the first half; it should feel relatively easy to keep moving on both the sit ups and the swings, even if you need to break up the swings a bit. On the second half, push the pace hard on the machine and try to recover on the sit ups. Record rounds and reps individually for both AMRAPs.

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 8:00 on, 2:00 off, 8:00 on