Strict Press:
7 x 1, 92.5%
Rest 1:00 between sets.
______________________
Muscle Up:
3 x 3 ring beat swings + 1 Hips to Rings
Complete as many reps in 5mins as possible for:
1 strict muscle up
1 hips to rings
1 ring muscle up
*Unbroken if possible
____________________________________________
Strict Ring Dips:
5 x 2 reps
*add 2.5kg from last week.
Rest as needed.
_________________________
Work:
9-7-5
Bar Muscle Ups
Burpees over 24" Box.
25ft HSW (in 5ft sections)
CAP, 12mins.
________________________
Accessories:
3 sets:
6 Pike Push Ups on DBs (feet on box)
12 DB Plank rows
Rest as needed.