Odd – 20 sec HS hold + 5 strict HSPU
Even: 20 sec ring support hold (top of rings)
C: 20 sec HS hold + 5 box HSPU / 20 sec ring support hold
M: 20 sec HS hold + 5 pushups / 20 sec hollow body hold
21 Shoulder to Overhead (155/105)
15 Bar Muscle up
15 Shoulder to Overhead (155/105)
10 Bar Muscle up
9 Shoulder to Overhead (155/105)
9 Bar Muscle up
C: S2O (135/95) / C2B pullups
M: S2O (95/65) / Ring Rows
Cap: 15 minutes
Strength intent: The first week of building gymnastics strength and you’ll see an EMOM protocol like this during our gymnastics strength days moving forward. It’s designed to be 30-45 seconds of work each round with time to transition between stations. Today will be a push-dominant day with static hold work.
Metcon intent: STOH is a moderate weight, so please scale accordingly to the appropriate level. It would be preferable to drop the weights and move with consistent aggression rather than doubles or triples as your arms fatigue. On the bar muscle ups / C2B / and Ring Rows – focus on proper hollow body position and making your chest touches the bar/rings with good form.