March 17 2020

3 sets

A1. Laying Situp Transition Drill; 6-12 reps; https://www.youtube.com/watch?v=jt8fHjAPmU0

A2. Ring Support hold 10-30 seconds

A3. seated banded transition; 6-12 reps

B. offset strict RMU 5-10/side, x3 sets

C. hallow body kip swings 6 reps, x3 sets


MORE ADVANCED MUSCLE UPS


on a 13 minute clock..

ski 3 min @moderate pace

in remaining 10 min perform AMRAP of the unbroken complex;


RMUx1 + Dip x3 + RMU x1 + Dip x2 + RMU x1 + dip x1 + :10 sec support


bike 5:00 @moderate pace immediatley

into..

5 min amrap

10 BFB no stepping allowed anywhere

8 heavy wallballs

100m ski


* rest 10 minutes


For Time;

21-18-15

Calorie Bike

Calorie Ski

Calorie Row

10 minute time cap


* rest 10 minutes


5 RFT

run 200m

2 Rope climbs

12 thrusters; 95/65

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