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MAY 29 2018

Tuesday: Skill EMOM + IGT (low % cyclical into gym)
A) 15 Min RMU Progressions
*banded transition, beat swings on rings, kipping ring pull ups, spotted RMU, etc…continue to work on it.

Work with what they will get the most out of. IE Rows if they cant do pull ups, pull ups or kip if they are almost to a pull up, work on C2B if they have them, if they are strong and efficient enough then work on the RMU. You can also use this part as a warm up to save time jsut be sure to have some dynmaic stuff in there. 
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B) 3 rounds @ 75% Effort:
400m Run
10 Unbroken C2B Pull Ups
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rest 5 mins
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3 rounds @ 75% Effort:
500/400m Row
10 Kipping HSPU (or AMRAP if unable to reach 10, but can do 5+….Push Presses for those who can’t string kipping HSPU)
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rest 5 mins
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3 rounds @ 75% Effort:
30/25 cal AB
1 Rope Climb to 15’ + 10 Hand Release Push Ups

There should be enough time between athletes to hopefully have everyone do the AB at the same time. No need to break it up.

Earlier Event: May 28
MAY 28 2018
Later Event: May 30
MAY 30 2018