MONDAY OPEN GYM

WARMUP

10 min

Strength/ Skills

RX

EMOM 20:

Odd min | 5 front squats

Even min | 5 muscle-ups

SCORE: 

LOAD

LEVEL 2

EMOM 20:

Odd min | 5 front squats

Even min | 3 jumping muscle-ups/ strict pull-ups

SCORE: 

LOAD

LEVEL 3

EMOM 20:

Odd min | 3 front squats

Even min | 3 low-ring muscle-up transitions/ strict pull-ups

INTENDED STIMULUS

• Moderate-to-heavy front squats and high-skill upper body stamina.

• Complete reps of each movement in less than :45 each round.

• Front squats from the ground or a rack

• Rest 10 min

WOD

EMOM 20:

4/5-calorie Echo Bike + 5 burpee box jump-overs (20/24 in)

– Perform both movements within each minute and have some time to rest before starting the next round.

– Aim for at least 15 seconds of rest before starting the next minute. Reduce the calories and/or burpee box jump-overs if needed.

– Echo Bike substitution: Same calories on an Assault Bike, C2 Bike, row, Ski-er