05/02 – Legion

WARM-UP
2:00 Machine

-into-
8:00 AMRAP

5 Up Downs
3 Worlds Greatest Stretch (each)
10 Glute Bridges
5 Dumbbell Suitcase Deadlift (each)
5 Hang Single Dumbbell Hang Power Cleans and Jerk (each)

WORKOUT – Legion
Freedom (RX’d)
3 Rounds
21 Dumbbell Deadlifts
15 Dumbbell Hang Power Cleans
9 Dumbbell Shoulder to Overhead
(KG conv: 22.5/15 DBs)

GYMNASTICS: Ring Muscle-ups / Strict Pull-ups

Strength Option:
4 ROUNDS
:30 Work/:30 Rest of
Ring Support Tuck Ups
*Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes.
THEN
3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between. (Liberty: max ring rows)
—–
Conditioning Option:
10 min EMOM
Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the sets together].
Even Minute: 10 Ring Support Tuck Ups [use low rings]