Monday –
Skill; Muscle Up work
A; 3 Sets for skill
A1. 10 Russian Dips
A2. Hollow Rocks x15
A3. 10 False Grip Ring to chest
B.
Front Squat +Split Jerk;
3+1; one set every 2 min for 12 min
working up to a moderate set
C. EMOM; 15;
1. Wall Ball x15-20 reps unbroken
2. CtB Pull Ups 10-15 reps for quality,
unbroken if possible
3. Run or Row 150m