Strength/Skill

ON a 10:00 RUNNING CLOCK...

Muscle-Up Skill Development

Beginner - Transition Drills

Intermediate - High Ring Drills

Advanced - Mult. Reps or Strict Work

Workout

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball (20/14)

10 Ring Muscle-Ups

Capacity Work

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball Front squats

10 Ring Rows + 10 push up to object

HOMEWORK

CONDITIONING

1. 4 SETS

400m Run

-Rest 4:00 b/t Sets-

2. 3 SETS

25 Cal Bike

100 Double Unders

-Rest 2:00 b/t Sets-

STRENGTH

5 SETS FOR QUALITY

5 Deadlifts (AHAP, Unbroken)

Max Distance HS Walk in 2:00

-Rest as Needed b/t Sets-

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