Day: August 25, 2019

Skills (10min)

Kipping pull ups
Butterfly pull ups
Bar muscle ups

METCON

16min AMRAP

40 alternating dumbbell snatch 50/35
40 pull ups
30 dumbbells burpee deadlifts 50/35
30 chest to bar pull ups
20 devil’s press 50/35
20 bar muscle ups

Lite
40 alternating dumbbell snatch 35/20
40 ring rows
30 dumbbells burpee deadlifts 35/20
30 jumping chest to bar pull ups
20 devil’s press 35/20
20 jumping chest to bar pull ups + push ups

Accessory work
Shoulders of steel
Crossover symmetry

Conditioning
50 wall balls 30/20

Weightlifting
Snatch balance 3×5

Gymnastics
Rope pulls 3xmax

Core
15 strict toes to bar