2014_04_04CFM-AdPhotos-9294

REGULAR CLASS:
1. Muscle Up or Pull-up Practice. Choose appropriate variation (a or b of either track)
Muscle Up Track:
a) Either 5×7, 5×5, 5×3, 5×2 or 5×1 UB
b) 2×10 Banded Muscle Up Transitions, 5×3 Kip Swings on the Rings, 5×2 Chest to Ring Pull-ups
Pull Up Track:
a) Scaled Pull-up to BB on rack. 5×3, moving feet farther away each time, 5×3 Kip Swings, 5×2 Pull-up negative

2. With a Running Clock:
AMRAP 3
75 Double Unders
15 DL 225/155
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 Double Unders
10 DL 275/185
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 Double Unders
5 DL (315/225)
5 Bar Facing Burpees

L2: 50 DU, DL: 185/135, 225/155, 275/185
L1: 30 DU or 1:00 of attempts, DL: 135/95, 165/115, 185/135 or less

MASTERS:
1. Bench Press 5×5
2. AMRAP 7
7 push-ups
7 sit ups
7 Air squats