Saturday

CLASS PROGRAM

-bar muscle up drills- 

- 3 x5 kips

-5x1 mount swings

-5x1 Mount + lean

-5x1 hip 2 bar

- 3x3 banded hip 2 bar

- 3x3 jumping bar muscle up

A.) Mainsite

50 bar muscle ups - for time

Intermediate : 30 bar muscle ups  

scaled : 50 chest 2 bars

mod : 50 pullups

B.) 7 rounds - for quality  

12 Bench press 

1 legless rope climb

2 cleans

bench : Rx : 185/115, INT : 145/95, Sc : 115/70

cleans : Rx : 245/165, INT : 185/125, SC : 135/95

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C.) Strict press

7rm

D.) 4xME

strict defecit HSPU 4/3”

E.) 4 rounds

20 ring rows

5 weighted ring dips 50/30