Monday 4.24.17

Essentials:
A.
5 Sets
Deadlift x 5 reps 77%
On the 2:30min
Or
ADAPT

B.
25min AMRAP
Ring Pulls x 7 reps
Row x 14 cal
Burpee Box Jump Over x 21 reps

Fitness:
A.
5 Sets
Deadlift x 5 reps 77%
On the 2:30min
Or
ADAPT

B.
25min AMRAP
Bar Muscle Up x 7 reps
Row x 14 cal
Burpee Box Jump Over x 21 reps 24/20

Performance:
A.
5 Sets
Deficit Deadlift x 5 reps 77%
On the 2:30min
Or
ADAPT

B.
25min AMRAP
Bar Muscle Up x 7 reps
Row x 14 cal
Burpee Box Jump Over x 21 reps 24/20

Competitor Session 2:
A1.
3 Sets
Single Leg Hip extension x 10 per leg
Rest 30 sec
A2.
3 Sets
Weighted back Extension x 10 reps
Rest 30sec
A3.
3 Sets
Hollow Rock x 25 reps
Rest 30sec
A4.
3 Sets
Double KB ZigZag Walk x 100 ft
Rest 2min

B.
18min EMOM
1.Muscle Up x 5 reps
2. Muscle Up Tran on Low Rings x 5 reps
3. Ring Tempo Kip x 5 reps

C1.
3 Sets
Bench Press x 5 reps
Build in weight
Rest 1min
C2.
Bent Over Dumbbell Row x 5 reps per arm
Build in weight
Rest 2min