071014

1 Strict press,
3 Push-press,
5 Push-jerk
– 15 min to build to heavy set
2 Rounds:
20 Thrusters,
20 Pull-ups,
Rest 4 min
3 Rounds:
15 KB swings,
15 Burpees,
Rest 4 min
2 Rounds:
300m row,
25 Wall-balls

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September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10

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