Wednesday, August 11, 2021

BUILT PROGRAM

Strength + Skill

2 Rounds - 10s Ring Support Hold

2 Rounds - 3 Ring Dip Negatives with Pause in the Bottom

then,

EMOM 8

3 - 8 Ring Dips

Conditioning

3 Rounds

30 Shoulder to Overhead (95/65)

20 KB Swings (53/35)

10 Bar Muscle-Ups*

Target: 9 - 15 Minutes

*Scales for Muscle-Ups:  If performing muscle ups sets should take no longer that 2 minutes, scale reps to fit. If not performing muscle ups, then: C2B Pull-ups OR Kipping Pull-Ups OR Burpee-Pull-Ups