IMG_0419

Muscle Up Practice: Repeat of Last Week
Pick appropriate level
A: 5×2 MU with Towel between legs
B: 5 Sets: 2 Kip swings with Towel, 2 Hips to rings
then slow 3 MU negative on rings
5 Sets: 2 Pull-up negatives, 3 Banded ring dips, 3 Pausing Ring Rows
AMRAP 12
20 Plate G2OH 45#/25#
3 Rope Climbs
20 Burpees
L2: Half rope climbs (3 pulls), scale plate
L1: Rope stands 3:1, scale plate
MASTERS:
3 Rounds NFT
10 Push ups on DB
10 DB rows each side
:30 OH DB Hold (scale to front rack hold)
1 lap farmer carry with 2 DB
4 Rounds;
10 Box step overs
10 DB snatch