Thu 10/11:
A. Strict Muscle-Ups: 5 x 2, rest 2:30' Complete
B. Ring Sequence: 3 x one sequence*; rest 5 min
* new sequence is: 1 kipping MU + 3 Ring Dips + 5 sec L-Sit + 1 kipping MU + 3 Ring Dips + 5 sec L-Sit+lower to hang + skin the cat to 10 sec hold + back to inverted + slowly lower thru front lever to hang
All complete. These are fun
+
Airdyne 3 min @Z1
Complete
+
7 rounds (allow a few sec for transitions)
Airdyne 30 sec @90% aerobic
FLR on floor 30 sec
Complete
+
2 min recovery
+
7 rounds (allow a few sec for transitions)
Airdyne 30 sec @90% aerobic
FLR on floor 30 sec
Complete
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