AMRAP30
800m run
40 Burpees
20 C2B / pullups / inverted bar rows
10 Double KB hang clean + pushpress (2x24/2x16)
15 min to work on:
1. 15-20s HS hold on wall // box
2. 6-8 HS shoulder taps on wall // box
3. 6-8 Plate climbs on wall // box // walk around box
4. HS walk with partner and PVC pipe
4. HS walk
Quality AMRAP12:
20s chin over abar hold
20s ring rows
20s push up protraction
20s push ups
20s pike leg hold
20s pike leg lifts
12 min work on strict ring muscleup progressions
1. False grip ring rows
2. low rings transition with feet on floor (into dip)
3. False grip Ring pullups
4. Partner supported Strict ring muscleup
5. Strict Ring muscleup
EMOM20
1. 45s row @ moderate pace
2. 1-2 Strict Ring muscleups / 3-4 jumping ring musleups / 4-5 ring rows + 4-5 pushups