If I’m Fake


If I’m Fake

SKILL – Muscle Ups

Strict: False grip skill
Kipping: Kipping Skill

STRENGTH – Muscle Up Strength

3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor 

3×8 Diamond push-up 

3×5 low ring transition while maintaining a false grip and feet under rings ”

METCON – (4) 3-min AMRAPS with 1-min Rest B/W (Alternate b/w the AMRAPS)

Within 3-mins 
Bike or Row (X) Calories 
Remaining Time: Pull-ups 

1-min Rest/Transition 

Within 3-mins 
12 D-Ball Over the Shoulder 
Remaining Time: Box Jumps 

Objective: Keep track of remaining time reps across the 4 rounds 

L1: 30/24 Cal., Ring Muscle-ups, 150/100, 30″/24″
L2: 30/24 Cal., CTB, 100/80, 24/20″
L3: 20/16 Cal., Assisted or non-assisted Pull-ups, 80/60 or 24 Slam-Balls (25/20), 20″/17″ (Step-ups)
L4: 16/13 Cal., Ring Rows, 24 Slam-Balls (20/15), 20″/17″ (Step-ups) 

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