Skills and an open repeat!

 

SKILLS:

Every minute on the minute for 15:00:

1st – Toes 2 Bar or Muscle Ups (:30-:40)

2nd – HSPUs (:30-40)

* Try partner assisted!

3rd – Double/Triple Unders (:30-:40)

 

WORKOUT:

7 Muscle Ups (Rings Preferred)

50 Wall Ball (14/20#)(10/20#-9′)

100 Double Unders (2:00 Cap)(200 singles, but try to do double on 1-2 rds)

* 14:00 AMRAP *

 

Muscle Up Scales:

#1 – 5/7 CTB Pull Ups + 5/7 Ring/Bar Dips

#2 – 5/7 Chin Pull Ups + 5/7 Bar/Box Dips

#3 – 7 HARD Lower Body Assisted or HARD Ring Rows + 7 Box Dips or HARD Hand Release Push Ups

 

POST YOUR TOTAL TIME TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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