Skill: Muscle Up/HSPU
Conditioning:
Skill- HSPU or MUSCLE Up
Wod- "Double Down"
21-15-9
Deadlift (135/95)
Box Jump (24/20)
Then Rest 3 minutes (clean up box/bar)
25 Chest-to-Bar
50 Wall balls
75 One-arm dumbbell snatches, alternating (50-35)
100 Double Unders
Strength: 10min EMOM 1 Power Snatch 1 Hang Power Snatch 1 High Hang Power Snatch 1 Hang Power Snatch Conditioning: 5 Rounds 20 Push Press (95/65) 14 Push Up + Pull Across 200 Meter Run
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 1x8 @ 75 1x8 @ 80 Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 12 minute AMRAP 1 Bar Muscle Up/ C2B Pull UP/Kipping Pull 2 Hang Power Snatches (135/85)(11
Conditioning: Partner WOD (Split Row, then alternate each complex, one partner working at a time. For time: 2000/1600m row buy-in, then, 30 rounds of: 5 pullups + 3 power cleans (135/95)(125/85) 10 pu