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08.21.2017

Warm-up:

Row 400m, then (3 rounds)

5 low rings pull up (false grip, sitting position) or ring rows

5 fast transitions on low rings (hips to ring,  throw head forward and catch in a dip position)

5 (ring or Bar) kip swing (hips to bar/ring)

5 perfect burpees

Mobility:

  1. Superfront rack or Ant. Comp. smash
  2. “W” on the ground 2×12

Strength:

EMOM 6 min

1 power clean + 2 push jerk (building)

Rest 1:00

EMOM 6 min

1 Squat clean + 2 splits jerks  (building)

Conditioning:

RX [AMRAP 4min]

6 strict ring dips

6 burpees

6 thursters @115/75

Rest 1:00

Repeat 3x

RX+

AMRAP 4min

2 Muscle up (ring or bar)

4 burpees

6 thrusters @115/75

Rest 1:00

Repeat 3x

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