Spread Feathers

29
Nov

Spread Feathers

SKILL – Muscle ups/Pullups

STRENGTH – Pause Front Squat

2-2-2-2-2

*Pause 3-seconds at the bottom/NO PAUSE AT THE TOP

*Use 75-80% of your 1RM

METCON – 18-min EMOM

Min 1: Burpees

Min 2: Wall Balls

Min 3: Max Effort Muscle ups/Pullups (one set for max reps each minute)

L1: 13 Burpees, 25 Wallballs (20/14), Ring or Bar MU

L2: 12 Burpees. 20 Wallballs (20/14), Ring or Bar MU

L3: 8 Burpees, 15 Wallballs (14/10), Pull-ups

L4: 8 Burpees, 12 Wallballs (10/6), Ring Rows

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