Strength/Skill
One set of:
Interval 1 – Ring Scap Pull-Ups x 10 reps
Interval 2 – Snap Pull x 15 reps
Interval 3 – Snap Pull (with small backswing) x 10 reps
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Every 30 seconds, for 3 minutes (6 sets) of:
Squatted Muscle-Up Transitions x 3 reps
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then…
Five sets of:
Front Squat x 3 reps @ 85%
Rest 2-3 minutes
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Metcon
Against a 3 minute clock, complete:
Assault Bike x 25/20 calories
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes; Repeat for four sets.
*If you do not have strict handstand push-ups, then complete L-seated DB Presses HEAVY
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Accessory Work
Three sets of:
Elevated Ring Rows x 8-10 reps @ 1111
Rest 60 seconds
Ring Iso Hold x 15.15 seconds
Rest 60 seconds