Mobilize, then:
Scap Pull-Ups x 5 reps
Scap Push-Ups x 5 reps
Strict Pull-Ups x 5-7 reps
Push-Ups x 5-7 reps @ 2121
A.
Complete as many reps as possible in 3 minutes of:
Strict Muscle-Ups
Rest 3 minutes, and then…
Complete as many reps as possible in 3 minutes of:
Strict Muscle-Ups
If you do not have Strict Ring Muscle-Ups then please complete the following:
Complete as many reps as possible in 3 minutes of:
Banded or feet on box muscle up transitions
Rest 3 minutes, and then…
Complete as many reps as possible in 3 minutes of:
Strict Ring Pull-Ups
B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk
*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 86%
*Set 4 – 1 rep @ 92%
*Set 5 – 1 rep @ 97%
*Sets 6-7 – 1 rep @ 101%+
C.) EMOM 12 (Alt)
1)2-5 strict handstand pushups
2) 1-2 rope climbs