Happy birthday Allison!


AMRAP 8 minutes for skill (Don’t rush through the movements, focus on solid positioning throughout)

Tempo Ring Dip x 3 - 2 second pause at top and bottom - Set rings low and self spot with feet Sideways Inchworm x 5-10 steps / side - Emphasis on hollow Small Butterfly Circles x 5-10 - Focus on perfect hollow / arch position and moving through the core - Scale with hollow and arch position for 3-5 seconds each x 5 reps


Alternate every 90 seconds for 4 total sets of each

A.1: Supinated Pull-up (4x4)

-tempo 30X0 -assist with bands or feet as needed -full stretch at the bottom -attempt to maintain hollow position throughout -add weight if able

A.2: Ring Dip (4x4)

-assist with feet or band as needed -add weight if able -sub with rings if needed

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP: 12 calorie bike 10 renegade row (5/arm) 8 box Jumps (30/24) 6 wall Walks RX dumbbell weight: 40-45/25-30

Extra Work

a: Dumbbell Waiter's Walk (3x 15 meters/arm)

-elbow bent

b: Handstand Shoulder Taps (3x3-5 taps /arm)

- maintain mid-line - utilize hardest variation while maintaining technique - scale with weight shifting drills

c: Dumbbell Triceps Skull Crusher (3x6 tempo 30X0)

-Low Incline


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