Skill: Ring muscle-ups
EMOM x6: 1-5 ring muscle-ups or progression
For time:
50 double-unders
40 alternating weighted box step-ups
30 push-ups
50 double-unders
20 alternating weighted box step-ups
15 push-ups
50 double-unders
10 alternating weighted box step-ups
5 push-ups
24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12
20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –
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