“Warm Up”
3 Rounds
500/400m row
30-20-10 (see rounds)
:30 sec over head hold
•Round 1 - 30 banded pull aparts
•Round 2 - 20 ring rows
•Round 3 - 10 kips
*This is not for time
Skill:
3 sets hardest skill
2 sets moderate skill
1 set easiest skill
*2 min rest in between sets
Skill Movement:
Ring Muscle Ups (Strict/Kipping)
Bar Muscle Ups (Strict/Kipping)
Chest to Bar (Strict/Kipping)
Pull Ups (Strict/Kipping/Banded)
Ring Rows (Elevated)
DB Rows
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente