Saturday

Class Program

- ring muscle up skills -  

- mounts

- hip to ring

-low ring turnovers

A.) teams of 2

”muscle up biathlon” 

600m run

36 ring muscle ups*

600m run

30 ring muscle ups*

600m run

24 ring muscle ups* 

*200m run after every break in set per both individuals. 

INT : 20/16/12 bar muscle ups

Scaled : 50/35/20 pullups

Partition as needed. 

B.) 3 rounds

ME Bench Press @ 185/115, 145/95, 115/65

ME barbell row @ “” 

ME weighted ghd situps 25/15

—————

c.) Strict press

-heavy set of 5

D.) hand stand walk ramp course

3 completions down and back

E.) ski erg

3x500m  

-3 mins rest after each round