Warm -Up | Performance
Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Kip Swing (on pull-up bar) x 10 reps
Ring Swing x 10 reps
Dive-Bomber Push-up x 10 reps
Air Squat x 10 reps
Then…
Against an 8-minute running clock…
1000/850 Meter Row
12 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)
Max Reps of Ring Muscle-Ups
Rest 4 minutes, and repeat for a total of 3 sets (36 minutes).
12-14-15 ring MU
rx 7-7-7
Bar muscle-ups 15-10-13
A. 15/12/13
# 1.- 8
2.- 7
3.- 6
16/14/12