Ring muscle up Technique/transitions
Metcon
20min AMRAP
400m run
15 SDHP 35/25
5 Ring Muscle up
Olympic Lifting
Overhead squat
3-3-3-3-3
Tag: muscle up
Friday WOD
Technique/WOD
Muscle up transitions
Metcon
15min AMRAP
5 Muscle up
25 Kettlebell swing 24/16
50 Double under
Finisher
For Time
Assault bike calories 20/15
Air squat 30
Friday WOD
Skills/transitions/efficiency
Ring muscle up/Rope climb 12-15min
Metcon
10 Rounds For Time (20mincap)
3 Muscle up
12 air squats
20 DU
1 Rope climb 12ft
Friday WOD Deadlift and more
Strength
deadlift
3-3-3-3-3
Metcon
12min cap
3 Rounds For time
12 hang Power snatch 35/25
12 back squat
12 hang power clean
12 alt lunge
Tuesday WOD Deadlift and more
Strength
Deadlift
1-1-1-1-1
Metcon 12min cap
3 Rounds For Time
12 Power Snatch 42.5/30
9 Toes to bar
3 Muscle up
Olympic Lifting
Split jerk
1-1-1-1-1
