Monday, July 5, 2021

BUILT PROGRAM

Strength + Skill Work:

EMOM x 9 Rounds

Alternating:

M1) 3 - 6 Strict Pull-ups

M2) Muscle-Up Transition Practice*

M3) 3 - 6 Ring Dips

*See 4:00 in link:

https://www.youtube.com/watch?v=_YA5xtji-KM

Conditioning

For time:

Partition as desired

40 Bar Muscle-Ups OR Appropriate Pull-up Variation

60 Handstand Push-ups OR Hand Release Push-ups OR Z-Press

Time cap: 17 Mins

Optional Finisher

TABATA

8 Rounds of 40s on / 20s off

Weighted Planks