MOB: Full body
WU: Broad Jump down the length of the gym, bear crawl back up, broad jump down the length of the gym, spiderman crawl back up
S: Muscle Up. 15:00 of skill practice.
C: 21-15-9 reps for time of:
Power Clean 135/95
THIS WORKOUT HAS A 10:00 CAP.
LIII: 15-12-9 at rx’d.
LII: 21-15-9 at weights and subs of choice.
LI: 15-12-9 at weights and subs of choice.
PWMOB: Stretch hamstrings and triceps. Rollout lats and forearms. Stretch hip flexors.
S: AMRAP in 12:00 of: 3 pullups + 6 pushups + 12 situps.
C: AMRAP in 8:00 of:
6 Ring dips
20 sledgehammer strikes per arm
S: EMOM for 10:00: max muscle ups in :15.
C: Ring dips off the high rings.
The Mar: 8 rounds of:
4 sit to stands
8 KB swings
Rest as needed