26
07 '17
Strength
Front squats (3sec pause bottom)
1-1-1-1-1-1-1
Note: Aim for 1RM clean and jerk or above
Skills
Muscle up transitions and dips
METCON
7 rounds for time:
7 strict ring dips*
7 box jumps 30/24
7 kettlebell swings 70/53
*Muscle up to ring dips
Rx+ L-sit strict muscle up to dips
