Monday, December 11

December 11, 2017

 

Ring Muscle Ups (9 x ME)

3 Sets:
25% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
20% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
15% Max Ring Muscle-Ups
Rest 3:00 between sets

Scale:
Max C2B Pullups
Max Pullups
3 x 10-8-6 Jumping Pullups
3 x 8-6-4 Band Pullup

 

Metcon (Time)

For Time:
1500m Row
100 Double Unders
25 DB Step Ups 50/35
100 Double Unders
1500m Row

 

Rx+ 150 DU's, 50 Cal Bike for step ups

 

Pausing Snatch (6 x 2)

2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level

 

Back Squat (5 x 5)

On the Minute x 5:
5 Back Squats – 76%

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