Monday – 


Skill; Muscle Up work

A; 3 Sets for skill

A1. 10  Russian Dips 

A2. Hollow Rocks x15

A3. 10 False Grip Ring to chest



Front Squat +Split Jerk; 

3+1; one set every 2 min for 12 min

working up to a moderate set


C. EMOM; 15; 

1. Wall Ball x15-20 reps unbroken

2. CtB Pull Ups 10-15 reps for quality, 

unbroken if possible

3. Run or Row 150m