Fri Mar 27

Train
For Time, Completed Anyhow (15 Min Cap):
80 Dumbbell Hang Squat Cleans @ 50/35
40 Bar Muscle-ups

Move
10 Rounds For Time (15 Min Cap):
8 Dumbbell Hang Squat Cleans
4 Ring Rows
8/6 Calorie Bike

Warm-up
3 Min Bike
THEN, 2 Sets:
5/5 Cossack Squats
5 breaths/side lat + pec stretch
10 Kip Swings (or 30s Rig Hang)

Primer
2 Sets:
30s Echo Bike - Moderate
15s Echo Bike - Hard
2 Rounds:
1-3 Bar Muscle-ups (or pull-ups)
3-6 Dumbbell Hang Cleans @ workout weight

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Stimulus
This workout is all about whether you know your capacity with gymnastics movements and whether you can maintain your pace under fatigue. With an “anyhow” workout you can choose to do many small sets or larger sets to start, followed by smaller sets to finish. You can’t “over-pace” this workout though ;)