Friday, 11.11.16 – Sport
A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions B. Back squat, take your time and build to a heavy 3 C. Weighted supinated CTB pull-ups, 3 x 3-6, 21X0; 2:30 rest + AMRAP in 7:00: 3 thrusters, 115/75 3 CTB pull-ups 6 thrusters 6 CTB pull-ups 9 thrusters 9 CTB pull-ups