BEGINNER
Skill
Development:
10 min EMOM:
EVEN - 3 ring rows
ODD - 3
jumping ring dips or strict ring dips
then
12-9-6
Thrusters 75/55
Pull-Ups
ALL LEVELS
Skill
Development:
10 min EMOM:
EVEN - 3 ring rows
ODD - 3
jumping ring dips or strict ring dips
then
12-9-6
Thrusters 115/75
Chest-to-Bar
Pull-Ups
ADVANCED
Skill
Development:
None - False Grip
MU Practice for 10 mins.
then
9-6-3
ThrusterS 165/110
Muscle Up
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