A. Squat Snatch, 1 rep @ 115lbs per min for 10 mins
B. Power Clean and Split Jerk, 1 rep @ 165lb per min for 8 mins
C. 15 Ring Muscle-ups for time
D. 3 sets:
1 L Sit Rope Climb to 15ft
AMRAP Strict Ring Dips
60 sec Airdyne @ 75%
60 sec Airdyne @ 85-90%
60 sec Airdyne @ 90%+
180 sec rest
+
5 min rest
+
For time:
75 Double Unders
15 Toes to Bar
10 Wall Climbs
15 Toes to Bar
75 Double Unders
15 Toes to Bar
10 Wall Climbs
15 Toes to Bar
75 Double Unders
A. Complete
B. Complete
C. 1:56 4-3-2-2-1-1-1-1.. compared to 2:47
D. RIng Dips: 17/12/9
+
10:36
7
Extra notes: MU felt good, for the first time i really focused on throwing myself up high to make for less of a dip and it seemed to work, arms are feeling strong.
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