2 rounds as easy warm-up:
:10 top of dip hold
:10 middle of dip hold
:10 bottom of dip hold
:10 chin-over-bar hold
:10 bent-arm hang
:10 passive hang
2:00 easy row, Bike, or ski erg
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10:00 ring muscle-up practice/tech work – strict if possible, kip/jumping/banded as needed, turn into an easy EMOM if proficient
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A1. Weighted strict CTB pull-ups, 2-2-1-1, 21X0; :90 rest
A2. Behind-the-neck shoulder press, 2-2-1-1, 3112; :90 rest
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Every :60 for 20:00 (10 sets of each):
1st: 3 squat clean singles, begin moderate and make 2-3 jumps throughout, reps must be completed in under :20 each round
2nd: 4-6 strict toes-to-bar or toes-to-rings, if these are easy then slow them down
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3 sets:
30m med ball bear hug carry
5-10 ab wheel rollouts
:60 rest
Post results to comments.
10:00 easy:
150m row w/damper @ 1
3 strict ring muscle-ups w/:02 pause in catch
20m double KB overhead carry
:15/side single-arm ring row hold
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A1. Seated DB press, 10-8-8-6, 30X0; :60 rest
A2. Pendlay row, 8-8-6-6, 1113; 2:00 rest
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Every :60 for 12:00 (6 sets):
1st: 3-5 tough incline close-grip bench press
2nd: 3-5 strict CTB pull-ups
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12:00 grind:
1 rope climb
4 wall walks
8 strict knees-to-elbows
32 heavy rope single-unders
50m heavy reverse sled drag
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walk out to tracks and back