Saturday 21st September, 2019

Press:

3 x 3 Strict Press
1 x Max effort strict press

Barbell, 85%

Between each set:
8-12 tempo ring rows, with false grip.
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Sport:

A- 'Gym'
30 ring muscle ups for time.
Cap, 20mins

*no muscle ups: 30 C2B + 30 ring dips.

CAP, 15 mins.

B- 'Max'
Starting with an empty bar:
EMOM until failure:
20 DU + 1 snatch, adding 5kg every round.
Barbell starting at 60%

C- 'Mixed'
30-20-10
OHS, 30
Cal row

E- 'core'
50 GHDSU
50 Hip extensions, banded.
50 shoulder taps

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