Every 7min for 21min (3 sets):
3 rounds of:
10 alt. DB Snatches (22,5/15kg)
10 Single Arm OH rev. Lunges (22,5/15kg)
10 Push Ups
- go at a high effort each round and try to keep paces as good as possible -
3 rounds for quality
15-20s Ring top hold
15-20s Ring bottom hold
2-3 skin the cat or 15-20s tucked inverted hang
For 12 min work on Strict ring muscleup progressions*
*After each set do 6 palloff press each side
Amrap5
6 ring rows
4 pushups
2 wallclimbs (keep good form)
10min to find a heavy weight for:
P. Clean + Hang Clean
- if you find your heavy weight before the end of the 10min, stay at that weight and do more sets. No fails! -
4 sets of:
5 Push Jerks
- from Rack. Start with second weight after empty bar and work up by feel -
3 sets of:
ME Ring Rows @31X2
30s supinated grip Farmers Carry (with 2 KBs)
ME lateral raises with controlled tempo