muscle up

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Thursday WOD

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

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

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

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

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