Wednesday May 17th:

Warm Up:
2 rounds
10 ring rows
:30 plank hold
10 GHD sit ups

Skill:
Bar MU
Low bar MU practice
then…
EMOM 12 min
1-2 Bar MUs

Workout:
5 rounds
7 thrusters @95
3 rope climbs

All Week Homework:
3×20 GHD Sit Ups
5×5 Ring Strict Pull Ups – try to pull to sternum
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – Work as many reps your hands can handle. Start with low bar work with band. Do not tear!
8×2 – Strict HSPU
10×3 wall walks
10 min work on HS walking

Friday May 19th:

Warm Up:
2 rounds
Run 200m
10 GHD Sit Ups
10 hang to active

Skill: HSPUs
DB OH hold for 2 minutes
Then…
EMOM 10 min
1) 4 strict wall Gavin HSPUs
2) 3 deficit kipping HSPUs

Workout:
5 rounds
1 minute max pull ups
1 minute max dips
1 minute max hollow hold