25
02 '19
Skills
Ring muscle up technique 10min
METCON
For time:
30 muscle ups
EMOM 8 burpees
*Does not start with burpees. Only after the first minute
Lite/beginners
30 pull ups
EMOM 8 burpees
Accessory work
Shoulders of steel
Arnold press 3×6
Weightlifting
Hang squat clean and jerk waves
3 sets
5-4-3-2-1-1
*Drops allowed. Build up the weight and reset between sets. Stay at the same weight for each sets or adjust as needed
Gymnastics
Front planche hold 5xmax
Core
15 strict toes to bar
