Jason
Oct 15, 20171 min
A.
Ring Muscle Ups: 3 Rounds
35% of Max Unbroken Muscle Ups
25% of Max Unbroken Muscle Ups
15% of Max Unbroken Muscle Ups
Rest as little as possible between sets and 2 minutes between rounds. 12 Minute Cap
*If you don't have Pull Ups scale to - 1 Eccentric Pull EMOM.
**If you have Pull Ups but not a Muscle Up Scale to -2 False Grip Strict Chest to Ring Pull Ups and 2 Bottom Up Ring Dips alternating EMOM.
B.
3 Rounds for time:
30 Hang Power Cleans 52.5/35kg
30 Wall Balls 9/6kg
30/24 Calorie Row
Sweat:
In Pairs: 5 Rounds for reps:
1 minute per movement
Change working partner every 40 seconds.
Airbike Calories
Renegade Row
Dumbbell Snatch
Jumping Lunges
Burpees Box Jump Overs 24/20"
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