Friday 10.19.18

Essentials:
A.
12 min EMOM
1. Hang Squat Clean x 7 reps (PVC, Training Bar, or empty Barbell)
2. 10 Ring Pulls + 15 sec Top Of ring Pull Hold

B.
For Time:
4-5-6-7-8
Dumbbell Burpee Thruster
*Between every set Perform 50 ft Bear crawl.*

Fitness:
A.
12 min EMOM
1. Squat Clean + Segmented Squat Clean (Pause at Knee 3 sec) 55-65%
2. 1 Muscle Up + 5 Strict Ring Dips or 5/3 Ring Dips + 15 sec Support Hold on Rings

B.
For Time:
4-5-6-7-8
Bar Muscle Up
*Between every set Perform 3 Wall Walks.*
RX+:
*Between every set Perform 25 ft (5 ft segments) Handstand Walk.*

Performance:
A.
12 min EMOM
1. Squat Clean + Segmented Squat Clean (Pause at Knee 3 sec) 55-65%
2. 1 Strict Muscle Up + 5 Strict Ring Dips

B.
For Time:
4-5-6-7-8
Bar Muscle Up
*Between every set Perform Handstand Walk over Obstacle.*