Tuesday 10th September, 2019

Upper Max:

Develop:
3 x 20 scap push ups
5 x 5 / 5 Javelin Press
-
Establish a 6RM Push Press.
Then:
3 rounds not for time:
6 reps, 85%
1 rope climb
25ft HSW
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Gymnastics:

Ring Muscle Ups:
Every 2:00 x 5
1 small range kip
1 hips to rings
1 muscle up
3 ring dips

*if some muscle ups: Break after the Hips to rings
*If no muscle ups: Kip + Hips to rings + (have lower rings set up) strict muscle up transition + 3 ring dips
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Sport:

AMRAP 9:
3 HSPU
3 Deadlifts, 670
6-6
9-9
Add reps every round.

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