2016bob22

REGULAR CLASS:
1. Back Squat:
3×8 @ 70%

2. 5-10 minutes: Muscle up primer:
a) 3-5 sets of 5-7 reps: Banded Muscle Up Transitions (if you have MU or are close) *see video below. Can also be performed seated on the floor under the rings.
b) 2 Holow/Arch swings on the PU bar (if you plan to scale with pull-ups)

3. 4 RFT:
5 Ring Muscle Ups
10 Squat Snatches (95/65)
15 Box Jump Overs 24/20
L2: 2/3 MU
L1: Chest to Bar PU + Ring Dip or PU Scale + Push up, Scale weight as needed

MASTERS:
1. EMOM x 10:
Even: 5 Back Squats
Odd: 5 Cobra Kicks

2. EMOM x 10:
Even: 5 DL
Odd: 5 Burpees over the Bar

3. Technique Work: Double Unders, Pull-ups, TTB, OHS, etc.

ENDURANCE:
“Kelly”
5 RFT
Run 400m
30 Box Jumps 24/20
30 Wall Balls 20/14