Warm Up
6 min AMRAP
- 4 strict pull-ups
- 6 MB squat cleans
- 8 ring kip swings
- 10 single under + 10 dubs
Skill (20 min)
- ring muscle-ups
- bar muscle-ups
- double unders
Conditioning
14 min AMRAP
- 7 ring muscle-ups
- 50 wall-balls
- 100 double-unders
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo...
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95%...
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each...
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