friday

Warm-up

​2 ROUNDS
10/10 Thoracic Rotations
10 Scap Pull-Ups
10 Alt Groiners

Into… 

AMRAP x 6 MINUTES
10 Tight Kipping Swings
10 Alt Box Step Ups (lower than workout height)*
10 Empty BB Strict Press

*Switch to Box Jumps at 3:00

Strength

​EMOM x 10 MINUTES
MIN 1 - Bar or Ring Muscle Up Practice
MIN 2 - 3 Cycled Push Jerk (Building)*

*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.

Metcon

​AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)

(Score is Rounds + Reps)

MU Option 1: Jumping Ring or Bar Muscle Up
MU Option 2: 6 Ring Rows or Strict Pull-Ups