170731 ~ Diane

Strength:

EMOM x 3 min

Strict Press

3 x 5 @ 65%

Then…

Workin The Muscle Up!

EMOM x 12 min alt.

a.10 Perfect Pushups

b.ME Strict Pullups /3s Defecits**False Grip on Rings if possible**

c. 10 Strict Ring Dips

d. 10 False Grip Ring Rows

Conditioning:

“Diane” 
21-15-9
Deadlifts (225/155)
Handstand Push-ups

Cash Out:

5 rnds

10s “L” sit Hold on Rope + 1 Rope Climb

Or

 10s “L” sit Hold + 3 Rope Climb Progressions

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