Muscle ups and Dips
Warm Up
2 Rounds
2 min on C2
10m Bear Crawl
10 Dead Bugs
2 Rounds
10 Hollow Hold Banded Pull Over
10 Wall Slide
5 Ring Row
5 Slow Push Ups
Strength
5 Sets
3 Ring/Bar Muscle up
3 Ring Dips
Workout
AMRAP 14 min
3-6-9-12-15-Etc…
Push ups
Cal Row/Ski
RX+
Push ups on rings
RX
Push ups
SC
Banded Push Ups
Fit
Push ups on knees
Goal: Upper Push/Pull Strength Endurance
Extras
Accessory Work
3 Sets
5 + 5 + 5
M + T + Y
Movement Conditioning
EMOM 18 Min
Min 1: 12 Cal Ski
Min 2: 8 GHD
Min 3: 4 Sandbag Over Shoulder @ Heavy
Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …
Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go” 8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …
Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog 3 Sets …