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