18
Feb
Running Out of Time
SKILL/STRENGTH – Muscle Up Program
Pull
1. All Levels: 3x max Chin-up on bar (rest appropriately)
Push
1. Advanced: 3×10 Strict ring dip
2. Intermediate: 3×5 strict ring dip + 5 kipping ring dip
3. Beginner: 3×5 Ring dip
Technique
1. 3×8 low ring transition with feet one foot in front of rings without dip completion
REVIEW STANDARDS FOR THRUSTERS AND PULLUPS.
METCON – 12-min AMRAP
20 Thrusters
200m Run
10 CTB
100m Run
L1: 115/85, 10 Unbroken CTB
L2: 95/65, 10 CTB
L3: 75/55, 10 Kipping Pull-ups
L4: DB Thrusters,10 Jumping Pull-ups