“Ryan”

 One runner looks like 'stop;' the other one looks like 'go.'  Can you tell which one? (photo from CFE.)


Buy-in

Gymnastic WU/skills 2

BASIC

DROM

Upper-body pulling 

2 rounds of: 

• 3 x Kip attempts
• 5 x Dead-hang pull-ups

(band assisted if necessary) 

Core/low back 

2 rounds of: 

• 10 sec. Tuck L-hang
• 10 x Kettlebell swings 

(16/12 kg)

EARLY INTERMEDIATE

DROM

Upper-body pulling 

3 rounds of: 

• 5 xDead-hang pull-ups 

(add weight if necessary) 

• 3 x Muscle-up rows

Core/Low Back 

3 rounds of: 

• 10 sec. Tuck L-sit on the rings
• 10 x Back extensions

Skill

• Pose: Wall Drill + 2 x 200m rec 1 min between each 

Strength

• squat 3 x 5

WOD

“Ryan” (scaled)

• 5 (3) rounds for time of: 
• 5 Muscle-ups (or progression of your choosing)
• 15 (12) Burpees

Time limit:  20 minutes

Cash-out

Stretching

Mobility Homework Amazing Effort!  Good. Now Get Ready for Tomorrow

Test: jog, feel for muscle tightness; squat for same.

10 minutes rolling out legs.