3 sets as easy warm-up:
200m easy jog
10/side plank rotations
5-10 hip extension, 2020
+
10:00 ring muscle-up & pistol practice – everything non-fatigue, alternate movements w/rest between, work on efficient kipping and solid bottom position of pistol
+
A. 1 squat clean + 1 hang squat clean from below the knees, 6-8 x 1 moderate/crisp out of the hole; begin set every :90
B1. Bent-over DB row (both @ same time), 3 x 4-6, 1113; :90 rest
B2. DB floor press, 3 x 6-8, 30X0; :90 rest
+
4 sets even, goal is same pace across and same rep scheme if breaking the wall balls:
500/400m row
25 wall balls, 20/14 to 10
2:00 walk rest
Post results to comments.
3 NFT complete
Ring muscle ups and controlled pistols. 8/8 on mu.
A. 105-115-125-135-145-150-155
B1. 35-40-40
B2. 35 for all 3
+ 4 sets:
3:04, 3:05, 3:04, 3:04