A) Find your max rep unbroken ring muscle up

B) CF Metcon

C) Back Squat; 5 sets of 3 @ 82.5 to 85%

A) CF Metcon

B) Work on a kipping gymnastic weakness; butterfly pull ups, toes to bar, mu etc...(focus on keeping your hollow to arch movement as tight and compact as possible.

WOD: 4 RFT - AHAP

15 Wall Balls (if using 30 lb+ slam ball, catch is not required)

20 Ball Slams

30 Russian Twists w/ medicine ball

400 Ball Run*

*5 burpee penalty every time you stop running

Skill: Back Squat

3x5 @ 75 %

WOD: 12 minutes amrap
5 Box Jump
10 Deadlift
30 Jump Rope

Skill: Handstand Push Up work – 15 min

Rx options: Deficit/On plates/Paralletes, Strict/Negatives, Kipping/1-2 abmats

Scaled: Kickups/ Alternating kickups, Wall Walks, Walk up to hold, Pike on box, Pike on ground

WOD: For time

A) Clean and jerk; find heaviest single in 15min.

B) CF Metcon

C) 4 sets max strict hspu, use a deficit if you can do more than 6

D) 4 sets max bar muscle ups; (max dips, and max supine ring rows if you don’t have a bmu).

Skill: Back Squats

12 min E2MOM – 2 Pause Squats w/ 2 second pause at the bottom @70-80% of 1 RM

WOD:

21-15-9 of:

KB SDHP (70/53)

Russian KB Swings

Goblet Squats

Skill: Back Squat

WOD:  21-15-9
SDHP
Russian KB Swings
Goblet Squats

Skill: Reverse Tabata – S2O 115/75

10 sec of work

20 sec of rest

8 rounds (4 min)

WOD: 15 min Partner* AMRAP

5 Power Cleans 155/105

10 Box Jumps 24/20

15 Butterfly Situps