Saturday

A.) bar/ring muscle up skills

- Low ring transitions

- banded low rings

-banded hip to bar

-pvc banded pull downs

B.) Teams of 2 - Relay

8 rounds

100m Sand bag carry

4 rope climb

C.) Open Workout 17.1 remix- 15 min cap

TEAMS of 2, divide accordingly

50 DB snatch 50/35

30 burpee box jump overs, facing 24/20”

75 DB snatch

30 burpeee box overs

100 DB snatch

30 burpee box overs

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D.) Strength

hi block rack pull

-heavy set of 5

heavy front rack hold

-heavy 5 seconds

5 rounds

5 bench press @ 70% 

20 weighted situps

15 reverse hypers

Iron Scap program + 10 tricep pulldowns between sets