Strength/ Gymnastics
Muscle Ups
EMOM 7 mins
5 Muscle Ups
*Scale volume as needed
*
WOD
For Time (18-21 min cap)
4 Rounds
400m Run
100 Double Unders
12 DBL DB Box Step Overs
@25/15kg
@24/20′
*
PEAK
Strength Circuit
4 x 10 Double KB Bench Press (32/24)
4 x 10 Single arm heavy DB bent over row
4 x Max effort strict ring dips
NOTE: If you don’t have strict ring dips then perform max deficit push ups or push ups
20min EMOM
1: 18/16 Cal Row
2: 6-10 Strict HSPU