FEBRUHAIRY

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