FRIDAY

Skill Development:

Bar/Rings

10 minutes

·  Hollows & Arches

·  Kipping/Butterfly

·  Progression – hips-to-bar

·  Bar or Ring Muscle-Ups

Stimulus: work on stage progression

Partner WOD

22 Minute AMRAP

Partner A:

·   100 Meter Farmers Carry

Partner B:

·   5 Pull-Ups OR 3 Bar/ring Muscle-Ups

·   10 Power Cleans (RX 60/40 Kg)

Stimulus:

·   Good sharp sets

·   Fast change-over

·   Fast recovery

·   Pick up where you part B where you individually left off