I Y T W x10
Prone Ys x10
Prone Ts x10
Prone OH Sweep
Prone Reverse Snow Angel
Prone Press
Inchworm with Pushup x5
Bird Dog on Feet x10
HSPU On elevated Surface 5×5
Scale to pike pushups
Single Arm DB Row 5×10-15
Dips 5×10-15
Single Arm OH Squats 5×5/5
Pushups Plank Hold 3×1 min
Metcon (Time)
Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:
Muscle-ups
Bodyweight clean and jerks
Scaling:
This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.
Intermediate Option:
7-6-5-4-3-2-1 reps for time of:
Muscle-ups
¾ bodyweight clean and jerks
Beginner Option:
7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks
*Bar or Rings
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
