Wednesday November 6, 2019

A) Gymnastics
Ring Work:
EMOM 10
1-3 strict muscle ups
*feet can be supported if needed.

Every 1:30 x 6
1 hips to rings
1-3 Kipping Muscle Ups

Every 2:00 x 3
25 Toes to Bar.

rest as needed between your sections.

B) Deadlifts
3 x 3, 80%
1 x ME, 80%
-
5 x 5 / 5 Single leg barbell deadlift.

C) Accessories 
1 x max vert jump
10 lateral hurdles, rebouding.
x 4 sets.

D) Work
5 rounds:
3 Bar Muscle Up
6 HSPU
3 Sand bag / D ball cleans, as heavy as possible.
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