Skill
Strict or spotted ring muscle-ups
WOD
AMRAP in 30 minutes:
50 cals,
25 KB Swings,
15 Burpees,
10 Overhead squats
– Cals done on Ski, Bike or Row. Pick a new machine every round.
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
A Kilo website. All rights reserved.
