12/13/2017

Warm-up:

20x Leg swings each leg

10x Push-up

10x Air-plane bird-dogs :)

10x arch-hollow swings

Skill:

10” Muscle-up practice

OR

Rope Climbs practice

***

If proficient at muscle-ups:

With a 10:00 running clock:

0:00-3:00

3 UB sets of half your ME set from last week (i.e. if you hit 8UB last week, go 3x4 UB)

30 seconds rest between sets

3:00-8:00

4 UB muscle-ups EMOM, (5 total sets)

8:00-10:00

2” AMRAP of: 

2 UB MU

Conditioning:

For time:

800m run

50 box jump, 24 / 20 in. (no rebounding)

50 deadlifts, 180 / 120 lb.

50 wall-ball shots, 30 / 20 lb.

50 dips/ring dips

50 wall-ball shots, 30/ 20 lb.

50 deadlifts, 180 / 120 lb.

50 box jump, 24 / 20 in. (no rebounding)

800m run

30” cap.