Strength/Skill

First, practice at least 3 reps of each of the following skills until the skill is not in your toolbox.

False Grip Hold, 3 times for 3 seconds

False Grip Ring Row

False Grip MU transition with feet on ground

False Grip Pullup

False Grip Transition, strict, no assistance (1-3 of these if this is what you choose)

—then—

EMOM for 6 Minutes

1 - Row or Bike @ moderate effort

2 - 3 to 5 reps of the MU skill that most challenged you & you are fully capable of

Conditioning

Every 5:00 for 4 sets

500m Row

15 Box Jumps @ 30/24

Muscle Ups in remaining time (10 cap)

Capacity Work

Every 5:00 for 4 sets

2 Min Row or Bike

15 Drop Jumps, higher than normal (step up, jump off the other side)

10 MU Transitions or 20 False Grip Ring Row (build those wrists!!)

Homework - Choose One

Conditioning

EMOM 20-30min

1 30 sec Burpees

2 30 sec Double Unders

3 30 sec DB Snatches

4 30 sec Bike

5 30 sec GHD Situp

Gymnastics

EMOM 10 Minutes

1 - 12 Burpees

2 - 30-50’ HS Walk

Comment

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