March 3 2020

Muscle up testing:

A) can you perform a strict muscle up? if yes, peform 1 set max unbroken (max out at 4)

B) strict ring dip; amrap unbroken with turnout at the top of each rep

C) AMRAP unbroken kipping muscle ups

For Time @80%

run 200m

30 Dubs

1 Rope Climb

, x7 sets

*rest 10 minutes

For Time @80%

Ski 200m

5 BFB; step back + step up + jump

2 TGU/arm

, x7 sets

*rest 10 minutes

Complete @80%

Ski 10 Minutes


If you cannot do ring muscle ups, skip Muscle up Testing (no scaling today)

All three conditioning pieces should be about pacing it PERFECTLY for the time frame given. Do not redline. You should not fall to the floor after any of the conditioning pieces today.

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