140808 ~ 2 min intervals!

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Skill:

12 min to complete the following:

IF MU then...

a. Complete 1 rnd of MU Progressions

b.  EMOM x 6 min Row 15 Cals + 5 UB MU

If MU Progressions then...

a. Complete 2 Rnds of MU Progressions

b. 6 min to try to hit your 1st Muscle Up!

** if you are not even close, do not spend the entire 6 min failing.  If your body is still not ready, complete EMOM x 6 min 3 Strict False Grip Ring Pullups + 3 Strict Dips

If Strict Pullups, then...See Day 2 of Pullup Progressions

Strength:

Front Squat

Every 2 min x 10 min complete:

10 @ 50%

 8 @ 60%

8 @ 70%

6 @ 75%

6 @ 80%

6+ @ 85%

Conditioning:

Ïnterval Training

There are 5 work intervals. Each work interval has a 2 min cap, followed by 30s of rest. Start with #1 and end with #5 you score is the total “max reps” of  each interval.

1. 250m Row

10 Thrusters (135/95#)

Max Rep Pullups

 2. 2 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)

Hang Power Cleans (135/95#)

3. 50 Air Squats

Max Reps Jerks (135/95#)

4. 50 Box Jumps (24/20)

Max Rep Deadlifts (135/95#)

5. 400m Sprint

Max Rep HSPU

Cash Out:

3 rounds

10 Shoot Throughs

ME "L"sit hold

 

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