STRENGTH
Barbell Cycling
EMOM 11 mins
1 Power Clean
1 Hang Squat Clean
1 STOH
@60% of 1rm C+J
WOD
9 Min AMRAP
30 Air Squat
20 SGL Arm Hang DB Hang C+J
10m HS Walk
@22.5/15
PEAK
Bench Press
5-5-5-5-5
Increase weight from 7 December.
Maintain same weight for all 5
sets. Sets every 2:30min
8min EMOM
4-8 Ring Muscle ups
*Scale with muscle up progression like seated banded muscle
up or false grip ring rows