050319

A purposeful drop in volume and a an uptick in desired intensity for Friday and Saturday.

warm up: 5 minute bike+100’ bear crawl+100’ death march or lunge

A. AGOQ #3

5 rounds

4 muscle ups

13 shoulder to overhead 135/95

right into

5 rounds

4 muscle ups

7 shoulder to ovhd 185/125

*15 min cap

B. Sub Class Part 1 for; (don’t do the row)

45 Thrusters 95/64

45 Toes to Bar

45 Power Cleans 95/65

45 Chest to bar

C. 5x not for time

10 heavy KB swing (Russian)

5 kneeling jump to stand

Thursday, May 2nd, 2019 at 11:28 pm / Competitive