12 minutes:
10 band pull-a-parts
10 alternating plate halos
10 band ER pull
10 plank toe taps
10 band overhead reaches
10 alternating thoracic bridge
For time:
21-15-9 reps of
Pull-ups
Hand release push-ups5 minute rest21-15-9 reps of
Dumbbell push press
Ring rows
For time:
18-12-6 reps of
Pull-ups
Hand release push-ups5 minute rest18-12-6 reps of
Dumbbell push press
Ring rows
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds
Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice
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