For time :

10-9-8-7-6-5-4-3-2-1

Ring Muscle Ups
Clean & Jerks @ BW

TC 20

• The most common strategy we´ll see on the barbell is singles. This keeps the heart rate down and allows athletes to try to go for bigger sets on the muscle-ups.

• Let's see if we can push ourselves a bit on the rings. We want to keep our breaks short so when choosing how to break up your reps, keep this in mind.

• This workout is a grind so so juts find a steady pace you can stay moving at.

7 min. AMRAP
Wall ball shots x8
Pull up x8

3 rounds of:

Wall ball 1'
SDLHP 1'
Box jump 1'
Push press 1'
Row 1'
rest 1'

EMOM 8
15/12 Cal row
15 dumbell squat @2x22,5/15kg

2 mins REST

EMOM 8
50 Double under / 45” max DU
50” For arm plank

2 mins Rest

EMOM 8
15 Dumbell S2OH @2x22,5/15kg
15 inverted row ( supinated grip)

2 mins REST

EMOM 8
10 burpee over row
30” L-hang ( sc : bent leg)

20 jumping bar MU
every 5 stop and do 10 front squats @65

HSPU x5
Pistol squat x10
Pull up x15

1 Mile Run

RestDay!

1600m run
50 squats
35 push ups
20 Pull ups

Warm up

walking lunges
deadstop single arm swings
side plank rotations

Part A

Tempo bulgarian split squats

4 sets of 11/11

Part B

12min EMOM

1: 5-10 deadstop snatches
2: 5-10 deadstop snatches
3: max rep jump squats
4: rest

Part C

3 sets

30 sec side bend each side
max rep russian twists

1min rest