Wednesday 3.6.19

Essentials:
A.
8 min EMOM
1. Strict Ring Pull x 4-6 reps Adjust rings to make rep range hard
2. Inch Worm With feet on Box x 3 reps
8 min EMOM
1. Incline Push Up x 4-6 reps Adjust Bar to make rep range hard
2. Jumping Pull Up x 8-10 reps

B.
5 Rounds Each For Time:
Single Unders x 60 reps
Row x 12/9 cal
Devils Press x 6 reps
On the 3 min Marks

Fitness:
A.
8 min EMOM
1. Muscle Up (Ring or Bar) x 2-4 reps
2. Handstand Walk x 25 ft or Wall Walk x 3 reps
8 min EMOM
1. Handstand Push Up x 2-4 reps Adjust deficit to make rep range hard
2. Chest to Bar x 8-10 reps

B.
5 Rounds Each For Time:
Double Unders x 30 reps
Row x 14/10 cal
Devils Press x 6 reps 50/35
On the 3 min Marks
RX+: RXP

Performance:
A.
8 min EMOM
1. Muscle Up x 2-4 reps
2. Handstand Walk x 25ft
8 min AMRAP
1. Strict Handstand Push Up x 2-4 reps Adjust deficit to make rep range hard
2. Chest to Bar x 8-10 reps

B.
5 Rounds Each For Time:
Double Unders x 60 reps
Ski x 12 cal
Devils Press x 6 reps 50/35
On the 3 min Marks