Strength: Tempo Back Squat 4×5 w/ 5 second negative, building from 60%
Strength – our squat focus is about controlling the negative today, so lets start at 60% and build as our form allows.
Conditioning: Ascending AMRAP 12 2-4-6-8-10-12-ect Cal Assault Bike Dual DB Front Squat 50/35 | 35/20 | 25/10 DB Push Ups
Workout – ascending AMRAP, adding 2 every round. Bike can be subbed in for a row for large classes, but all bikes MUST be used first.
Muscle Up Work – 15 minutes to work on bar or ring MU or assisted drills. Those with MU, perform one max effort set of choice of Bar or Ring.
Skill day to work on MU or assistance drills. Spending time here before the workout to give everyone plenty of time to develop their scaling techniques.
AMRAP 15 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 100′ Farmer Carry 50/35 | 35/25 | 25/15 200m run 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 50′ Dual DB lunge (any carry) 50/35 | 35/25 | 25/15 200m run
