1) Bear Complex Ladder:
1 complex every minute starting 115/75 adding 10#s every minute
2) 20 minutes for:
Bar or Ring MU work
Pistols (weighted/OH)
Add a 3rd of your choice- Front Lever, backwards roll, Tripod-Handstand etc.
3) For Time:
15 Muscle ups
10 Cleans (205/135)
500m Row
10 Cleans (205/135)
15 Muscle Ups
4) 3 rounds
1 min Max unbroken reps TTB
1 minute Max unbroken Reps Wallballs
1 minute Max unbroken Reps KBS (70/55)
1 minute rest between rounds
- You must stop working for that minute if you break your set
5) Everyone will get a few cracks at max load sled pull with the rope so bring gloves if needed (this is bc some of you misunderstood last time around)
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