A. Strict muscle-up, front lever, or dead hang to inverted, 10:00 practice/progressions
B. Front squat, build quickly to a tough (not max) single
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20 rounds for time w/8:00 cap:
5 unbroken CTB pull-ups
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rest as needed
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For time:
45 glute-ham sit-ups
400m run
35 thrusters, 95/65
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3 rounds not for time:
7-10 moderate reverse hypers
15m/side 1-arm Farmer’s walk, up to 100/70
Post results to comments.
A. nope
B. subbed snatch-grip deadlift, 3-3-3 @ 100, 205-215, 31X1; 3:00 rest
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6:30 w/45
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sandbag carry out to traini tracks and back