CFM

REGULAR CLASS:
1. MU/Ring Dig/Pull-up Position and Practice 10-15 min
a) 5×3 MU kip, 5×3 Banded Muscle Up Transitions, Working on Linking Reps. (mix and match)
b) 5×2 Ring Dip, 5×1 Ring Dip Negatives, 3x:30 Bottom of ring hold
c) 3×3 Scapular Pull-ups, 5×3 Pull-up negatives on Rig or BB, 5×3 Hollow/Arch Swings on the Bar, Pull-up attempts/practice linking reps
2. AMRAP 18:00
80 WB 20/14
60 Cal Row
40 1 Arm DB Snatch 70/50
20 OHS 135/95
10 Ring Muscle Ups

MASTERS:
1. 4×6 Push Press
2. 21-15-9
Push Up
Power Clean