07
04 '19
Skills
The bar/ring muscle ups 10min
METCON
7min AMRAP
9 deadlifts 275/155
3 ring muscle ups
Scaled option
7min AMRAP
9 deadlifts 225/125
3 strict chest to bar pull ups
Lite/beginners
7min AMRAP
9 deadlifts 155/105
3 strict pull ups
Accessory work
Shoulders of steel
Crossover symmetry
Weightlifting
Snatch grip sots press 3×5
Gymnastics
Accumulate 1min of:
Handstand hold
Front planche
Core
50 GHD sit ups
07
04 '19
METCON
9min AMRAP
9 front squats 135/95
7 bar facing burpees
5 shoulder to overhead 135/95
Rest precisely 5min
1mile run
Maintenance/Mobility
5min
