March 2, 2019 – Competition

A.
Every 30 seconds, for 5 minutes (10 sets) of:
Strict Muscle-Up x 1 rep

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
MU Rocking Transitions x 5 reps

Every minute, for 3 minutes (3 sets) of complex:
Cast Swing

x 1 rep + Pop Swing

x 5 reps

Followed by. . .

Every 30 seconds, for 5 minutes (10 sets) of complex:
Cast Swing x 1 rep + Kipping Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Dynamic Ring Dips x 5 reps

B.
“Strict Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

C.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed