Tuesday, July 3, 2018

A. 12 minutes EMOTM:
1) 5 Hollow Arch Swings
2) 5 peek-a-boo swings
3) 2-4 muscle ups
4) 30-45s ring Support holds

B. Every 3 minutes
Push Press on Tempo 31X1
3 Sets of 8 reps @ 10# heavier

1 Second Hold at top
3 Second Eccentric back to front rack

C. 3 sets of each (rest 60s b/w)
1) 60s Max effort strict C2B
2) 60s Max effort horizantal ring rows
3) 60s Banded Upright row

D. Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups

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