WARM UP "3 Rounds" - 10 Kip Swings - 5 Tempo Dips (Ring or Bar) - 5 Down-Ups - 3 Rope Pullups SKILL "20 Min Gymnastics Block" - Rope Climb, Muscle Ups, etc.. (*Work Weaknesses) CONDITIONING "For Time" 3 Rounds - 6/4/2 Muscle Ups (RX+ Ring Muscle Ups) - 10 Dual DB Burpee Deadlifts @50/35 - 3/2/1 Rope Climbs (RX+ Green Beam)
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =