Monday March 28, 2022

1. Skill Work: Muscle Ups or Pull Ups

Muscle Ups:

-Spend 2-3 mins on low rings with band, transition work

-3×10 Ring Rows with feet elevated

-3×10 Kip Swings on High Rings

Pull Ups:

-3×10 Strict Pull Ups (with or without band, make them challenging, do not have to be unbroken)

-3×10 DB Rows each arm

-3×10 Kip Swings on Pull Up Bar

2. “Buffalo Dip”

4 Rounds for time:

5 Hang Power Cleans (185/135)

12 Ring Dips

60 Double Unders

*12 min time cap

L3: RX

L2: (135/95), stationary/band assisted dips, dub practice

L1: (75/55), bench dips, single unders