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.