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Warm Up

Buy in 200 m Row

2 Rounds

10 Air Squats

10 Back Squats with 45/35

10 Push press 45/35

10 Front Squats 45/35

10 Scapula pull us

 

A) Test

Max Ring Muscle ups in 2 minutes

(scale is jumping muscle ups/bar muscle ups/muscle up progression)

 

B) Back Squats

4 Rounds

30 seconds on 1 minute off

Max back squats at 70%

 

C) Conditioning

20 min AMRAP

10 Thruster (135/95) (115/75) (95/55)

30 Cal Row

16 Chest to Bar (Pull ups/Jumping Pull ups/Ring Rows)



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