Warm up:

1250 m row(sprint last 250)

5 rounds

5 ring pull-ups

10 lateral box jumps(land on top)

:15 L sit

1250 m row(sprint first 250)

A) every :90 x 10

Starting at 155/105 and moving up as often as possible. No misses.

Halting Clean Deadlift(halt for 1-1000, 2-1000, 3-1000)+Full clean(drop between DL and Clean)

B) 6×2 Back Squat at 80%

C) 50/35 Muscle ups for time* **

*20/15 cal between sets

**First set happens at buzzer but must be strict until failure. If no strict MU then start with the bike.

Scaling options: For today if you don’t have muscle ups, figure out what the biggest reason you don’t is. Work on that for 15 minutes. Figure out the second reason you don’t. Work on that for 10 minutes. Need ideas text me or ask a more seasoned athlete. Don’t worry about the bike.

D) class metcon


10-10-5-5 underhand Barbell Row

No kipping on the 10’s. Super strict. The 5’s add weight and kip the heck out of them

3 sets of 6-8 ghr

Every 2 minutes for 3 sets 

max effort push ups. No resting in the pike or at the bottom; top only (If less than 20 then add 10 more to each set within the 2 minute window.)

Monday, July 17th, 2017 at 2:55 am / Competitive