Part A – Warm up
Coaches choice
Part B
3 Rounds For Time Of:
200 m Farmers Carry (53/35 each hand)
4 Rope Climbs
20 Cal Assault Bike
10am COMP CLASS
Part A Warm Up
500m Row
Then 2 Rounds w/ Empty Barbell
10 Straight Leg Deadlifts
10 Hang Power Clean
10 Front Squat
10 Strict Press
10 Gymnastic Kips
Part B
Muscle-Up Strength Development:
4 Sets
5 Weighted Strict Dip @ 70% of 1RM from 2 Weeks ago.
5 5-Second Pull-Up Negative (Jump up to Chin over bar if needed)
Rest 90 Secs between Sets
Part C
12 MIN AMRAP
20 Alternating Dumbbell Snatches (50/35)
30 Double Unders
MOD for Double Unders: 20 Tuck Jumps or 20 2-Count Mountain Climbers. No single unders.
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