With a running clock
@ 0:00
7min AMRAP of:
49 DU´s
14 T2B
@ 10:00
7min AMRAP of:
14/11cal row
7 (def.) strict HSPU (4/2'')
@ 20:00
7min AMRAP of:
200m run
7 strict pull ups
In 8min work up to a heavy single for the day (H1)
then
8min EMOM
1 C+J @ 95% of H1
A) 10min to work on Ring Muscle Ups
5 sets of 10-25sec L-sit
B) accumulate 15-40 Ring MU
- 10-15sec. L-sit hold every time you break -
3 rounds of:
9 P. Snatch (60/40kg)
15 T2B
21 alt. pistols
- 8min cap -