AC Met Con
Warm Up
2 ROUNDS
5 Lunge-Lunge-Squat
5 Strict Press w/ :02 OH Hold
5 Up-Downs
8 Scap Pull-Ups
Into…
2 ROUNDS
5 Barbell Front Squats*
5 Barbell Push Press*
5 Burpees
10 Kip Swings
*On 2nd RND combine movements and complete 8 Thrusters.
Extended Warm-Up
EMOM x 8 MINUTES
MIN 1 – 3 Thrusters*
MIN 2 – Complete one of the below Complexes:
Option 1:
1 Ring Kip Swing + 1 Hips to Rings
+ 1 Kipping Ring Muscle-Up
Or
Option 2:
1 Kip Swing +
1 Big Kip Swing +
1-2 Jumping Chest to Bar Pull-Ups
*Start with an empty bar and end at workout weight.
BENCHMARK WORKOUT “MYMC 22.3”
15 ROUNDS FOR TIME
1 Ring Muscle-Up
3 Thrusters (135/95)|(95/65)
6 Burpee Over Bar
MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up