29.Sept.2014

A.

Backsquat 18, 18, 18

rest 3-4min b/w sets

B.

7min EMOM: 1 ring muscle up

C.

5 rounds:

-10 unbroken kb swings (heavy)

-20 double unders

*7min time cap

 

Notes:

1. muscle up mod1: 3 C2B pull-ups, 3 ring dips

mod2: 2 pullups, 2 ring dips

mod3: 3 assisted pull-up, 3 dip

2. Use a mod that allows you to complete the movements in under 30sec