Tuesday – 4-24-18

Warm up: 2 rounds
10 GHD Sit Ups slow
10 Back Ext.
run 200m

Skill: Ring MUs
Low Ring Transitions
MU Contraption – weighted if you can
EMOM 10 min
2 Jumping MUs

Workout: AMRAP 12 min
6 Parallete pass throughs
8 T2B
10 Alt OH lunges @ 35#KB’s

Thursday 4-26-18

Warm Up: 2 rounds

5 pull up negatives

1 min HS hold

10 kips or kip drill

Skill: HSPUs

2 min OH KB hold

rest 1 min

EMOM 8 min

6-8 HSPUs

Workout: 4 rounds

15 Pull Ups

10 Push Ups

5 Cleans @ heavy as hell!