Push Press – 1RM retest, 15 minutes *tested 9/1*
5RFT: 15 min cap 40 DU/80 SU 10 Push Press 135/95 | 115/85 | 95/65 10 TTB | K2E | Knee Raise or lying leg raise
Workout – looking for something that will really push us on the push press (no jerks!) but that we could do 10 reps unbroken when fresh.
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
