3 rounds not for time:
12 incline DB scap retractions
12 plate halos (6 in each direction)
:20 top of ring dip hold
3 dead hang to inverted
A. 2 touch-and-go power cleans + 1 push jerk + 1 split jerk, build quickly to a moderate set
B. Strict CTB pull-up, build quickly to a tough single
+
AMRAP in 24:00 in team of 3 cycling through the stations as laid out below w/only 1 working at a time on the MUs & WBs but all 3 running together:
P1: max unbroken muscle-ups
P2: 15 unbroken wall balls, 30/20 to 10/9
P3: max unbroken muscle-ups
P1: 15 unbroken wall balls
P2: max unbroken muscle-ups
P3: 15 unbroken wall balls
400m run together
+
abs, bis, tris of choice
Post results to comments.
NOTE: beginning next week our Sport program will be distributed only through our FitBot account (and not here on our site) – if you have not received your invite, have been training off-site, or have any questions, please contact Stephen or Megan @ cincinnatistrength@gmail.com and we’ll get you set up…