Fly High
Warm Up/Mobility
Warm-up
3 Rounds
1:00 ERG
:10 TOP of Ring Row Hold
10 Ring Rows
:10 Top of Ring Dip Hold
1:00 ERG
:10 TOP of Ring Row Hold
10 Ring Rows
:10 Top of Ring Dip Hold
Skill
Metcon
EMOM 10
Min 1 – :45 Ring MU Skill/Transition
Min 2 – : 45 EZ ERG
Min 1 – :45 Ring MU Skill/Transition
Min 2 – : 45 EZ ERG
Metcon
scale RMU to: dips (ring or box), seated turnovers, kneeling transitions etc
Metcon (AMRAP – Rounds and Reps)
Amrap 10
6 Ring Muscle Up
20 Air Squats
10 Cal ERG of Choice
6 Ring Muscle Up
20 Air Squats
10 Cal ERG of Choice
Finisher
Metcon
3-4 Sets
10/10 Land Mines
10/10 Banded Shoulder Press
21’s DB Bent Over Row
10 Banded Pull Aparts
10 Reverse Fly’s
10 Banded Hi-Pulls
10/10 Land Mines
10/10 Banded Shoulder Press
21’s DB Bent Over Row
10 Banded Pull Aparts
10 Reverse Fly’s
10 Banded Hi-Pulls