Skill: Pullup and Muscle Up progressions

W.O.D  for time complete

1 Round of

  • 20 x C2B Pullups
  • 20 x HSPU

2 Rounds of 

  • 10 x Bar MU's
  • 15 x Box Jumps 30/24

3 Rounds of

  • 5 x Ring MU's
  • 10 x TTB

Conditioning:  3 x 500M Row

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OLY Group:

  • Snatch: 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1
  • Clean and Jerk:  80% x 1, 82% x 1, 85% x 1, 87% x 1, 82@x 1, 85% x 1
  • Good Mornings: 30% of Back Squat x 10 (3)

W.O.D  for time 

  • 30 x Walking Lunges 
  • 30 x Kipping Pull-up
  • 20 x DB Walking Lunges 50/35
  • 20 x Kipping Pull-up
  • 10 x 1 Arm DB OH Walking Lunge 50/35
  • 10 x Kipping Pull-up

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