Strength: Front Squat – 5×4 @ 80%
Note: take ~ 20 minutes for the squats
WOD:
Ascending AMRAP 9
1 Power Clean 185/135
3 Wall Balls 20/14
2 P/C
6 WB
3 P/C
9 WB
ect.
Note: weight should be heavy enough that singles are the most efficient way to go. Scale first to 155/105 > 135/95 > 115/85.
Skill: Ring MU – Spend ~ 10 minutes working on kipping drills then ~ 5 minutes to perform 3 max effort super sets of strict ring pull ups/ring rows + ring dips, rest 60s between sets. Ring MU – E2MOM for 10 – perform 50% of max ring MU
Conditioning: AMRAP 3: 3 Ring MU / MU progressions 30 DU/30 SU Rest 60s Repeat twice
Workout – We will be performing ring MU or MU progressions found in part one for the workout. For those that have some MUs, okay to scale number down to 2 or 1 per round. AMRAP 3 (looking for 2-3 rounds), rest 60s, repeat twice for a total of 11 minutes on the clock.
Mobility – 10 minutes of hip mobility
