Monday, December 11

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%