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 5
+
5:00 @ 80-90% effort:
3 bar muscle-ups or 1 rope climb
10 power snatches, 75/55
+
10:00 rest
+
2 rounds for time:
25 burpees w/lateral hop over the erg
25 row calories
+
3 rounds not for time:
15 unweighted hip extensions
5 L-pull-ups or :10-:20 L-hang or bent-knee hang from bar
Post results to comments.
A. Worked to a heavy 5 x 405#
+
Complete. (Power cleans 95# rope climb) 4+ rounds
+
Complete 5:59 nice and steady.
+
Coop duties.
10:00 practice
B. BS heavy set of 5- 200
+5:00- 5 rounds
1 rope climb
10 power snatch @ 55#
+10:00 rest
+2 rounds for time- 6:23
25 burpees
25 Cal row