AC Met Con
Warm Up
2 ROUNDS
20 Single Unders
10 Alt. Cossack Squats
:20 Hollow Hold (2nd Round, Perform 10 Sit-Ups)
10 Scap Pull-Ups (2nd Round, Perform 10 Ring Rows)
1 ROUND
10 Jump Rope Complex (Single + Single + High Jump)
8 Sumo Good Morning
:10 Ring Support Hold
:10 Bottom of Dip Hold
Extended Warm Up
EMOM x 10 MINUTES
MIN 1 – 2 Sumo Deadlifts*
MIN 2 – Complete one of the below
Option 1
1-2 Ring Muscle-Ups
Option 2…
3-5 Chest to Bar Pull-Ups
Option 3…
3-5 Vertical Ring Rows
*Start Moderate and end Heavy.
Workout
FOR TIME*
1-2-3-4-5-4-3-2-1
Ring Muscle-Ups
2-2-2-2-2-2-2-2-2
Sumo Deadlift
*Complete 35 Double Unders and 15 Sit-Ups after each full round.
MU Option 1: Jumping Muscle-Up
MU Option 2: Up-Down Chest to Bar Pull-Up