6 Minute Amrap
20 Light banded pull – a part’s
20 scap only ring pulls
20m OH Plate Carry
10m Inch worm + push up
A.
Every 1 minute for 12 minutes (6 rounds):
Minute 1
– 5 False Grip Strict Chest to Ring Pull-Ups
Minute 2
– Weighted Front Plank for 30-45 seconds @ 10/15 kg
SCALE – Perform on low rings with feet on the ground or a box.
4 x 6 Ring Push Up *set rings or plates to allow the chest to pass below parallel (Increase the ROM) ADV*weighted
Scale push up to plates
B.
In teams of 2:
Partner Cindy 5 rounds
A) Row 12/15 cals
B) 5 pull ups, 10 push ups, 15 Air squats
*Both partners complete A and B to count as 1 round.
Scale – 10 Ring Rows
