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  • Chris

Friday

MUSCLE UP

TECH

20 Banded Strict Muscle ups

*Not all in a row, choose a weight you can complete 6-12 with perfect technique and accumulate the 20 reps.

CONDITIONING

4 sets of 3 Muscle ups

GYMNASTIC CONDITIONING

3 rounds for time of:

4 Rope Climbs (2 Leg less)

2 minutes seconds rest

WOD

15 - (slow) Wall Squats

Then 5 rounds of:

5 Handstand Push ups (Strict if possible)

15 Sit ups

30 Walking Lunge Steps - 15/10kg Plate

Then 15 (slow) Wall Squats

Time Cap: 15 minutes


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