5RFT (40 min cap) 400m Run 40 Air Squats 30 Push-Ups 200m Run 10 Strict Pull-Ups | Assisted PU | Ring Rows
Longer workout with a calistenthics focus today. Looking to complete each round in 8 minutes or less to come in under time cap. Because of the strict nature of the movements, lets try and really push both runs each round to keep our heart rate up.
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
