• Jason

Monday 16.10.18

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" Post results to Beyond the Whiteboard. Join here.

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