** 25, 30, 35 or 40 Ring muscle-ups in big sets**

– Each time you break: SkiErg @ pace that allows the arms to recover THEN when you feel ready go for the next set (your ski can be 1:00 – 1:30 for example).

Ring muscle-up → Seated ring muscle-ups

FOR TIME 18'
4 ROUND OF:
20 PULL-UPS
20 BOX JUMP OVER
20 PUSH-UPS

Conditioning:
6 rounds for time of:
10 x Wall balls @9/6kg
10m x Dumbell Bear crawl@22,5/15kg
10 x Toes to Bar
10 x Push Jerks @22,5/15kg
10 x Kipping Handstand Push-Ups

Timecap: 30 mins

AMRAP 15:
3 Bar Muscle-Ups
6 Deadlifts (225/155)
9/7 Calorie Assault Bike

Kilos – (102.5/70)

130 min

1.MU
- 11x1 +2x2

2.Metcon
A1.AMRAP6
6 CTB
6 (cal) Bike-erg
Reps: 6 rnds

Rest 3-minutes

A2.AMRAP8
Buy-in: 1200m Bike-erg
+
AMRAP in the remaining time
8 pull up
10 Wall ball @ 9/6 kg
Reps: 5 rnds + 3 reps

Rest 3-minutes

A3.AMRAP6
8 HSPU abmat
8 BJO
8 cal row
Reps: 3 rnds + 19 reps

Rest 3-minutes

A4.AMRAP8
Buy-in: 800m row
+
AMRAP in the remaining time
8 TTB
10 Wall ball @ 9/6 kg
Reps: 4 rnds

AMRAP 20' OF:
20 TOES TO BAR
20 KB DEADLIFT 2x 24/16 - 16/12
20 AMERICAN SWING

Mantenere 9' di handstand hold
Ogni volta che si perde la verticale 9 burpees

Bench press 3x12 reps

Push press/jerk 3x9 reps

15 min AMRAP:

10 Arnold Press, pick load
20 Rear Delt Flies, pick load
30 Bicep Curls, 45/35 lbs

Arnold Press- moderate weight
Rear Delt Flies- light weight
Bicep Curls- empty barbell

NOTE: Use two dumbbells for the Arnold press, two light dumbbells for rear delt flies, and an empty barbell for your bicep curls. Remember to keep the quality high and don't get caught up in the AMRAP.