7/29/2022

EXTENDED WARM-UP
EMOM x 8 MINUTES
MIN 1 – 3 Thrusters*
MIN 2 – Complete one of the below
Complexes…
Option 1…
1 Ring Kip Swing + 1 Hips to Rings
+ 1 Kipping Ring Muscle-Up
Or…
Option 2…
1 Kip Swing + 1 Big Kip Swing +
1-2 Jumping Chest to Bar Pull-Ups

NCFIT BENCHMARK WORKOUT
“MYMC 22.3”
15 ROUNDS FOR TIME
1 Ring Muscle-Up or 2 Jumping Chest to Bar
3 Thrusters (135/95)|(95/65)
6 Burpee Over Bar