Thursday

 

Strength Development

Muscle-up:

Bar / Rings

 

·    Transition drills

·    Progression drills

·    Practice

 

WOD

 

8 minute AMRAP #1:

 

·    15/9 calories row/erg or 10/6 calories bike

·    10 dumb-bell hang clean & press (RX 22.5/15 kg)

 

Rest 3 minute

 

8 minute AMRAP #1:

 

·    50 double-unders

·    3 ring muscle-ups or 10 toes-to-rings

 

 

Start at any one