1)Finish warm-up with
4 rounds NFT
Three kips on rings x 3
Ring to hips from ground x 3
Kipping Ring Dips x 3
Feet on box hip drive turn-over on rings x 3
2) Deadlift 6 x 3 heavy from the start, work to a really heavy triple
3) For Time:
50 GHDSU (shoulders below hips, dont need to touch)
50 Deadlifts (225/155)
4) For Time:
15 Burpee Ring Muscle-ups
30 Burpee C2B
45 Burpee Pull-ups
4 min cap on MU portion. Everything needs to be about 6" above reach
No comments:
Post a Comment