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Monday 16.10.18

October 15, 2017

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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