27 January 2017

A. Back Squat
5 x 70%
3 x 80%
1 x 85-90%
10 x 75%
10 x 75%
Rest 2-3 Minutes between sets.

B. AMRAP 3 Minutes:
50 Wall Ball (20/14)
100 Double Unders
20 Muscle Ups

Rest 2 Minutes

AMRAP 6 Minutes:
50 Wall Ball
100 Double Unders
20 Muscle Ups

Rest 2 Minutes

For Time (Time Cap = 12 Minutes):
50 Wall Ball
100 Double Unders
20 Muscle Ups*

* Consider scaling Muscle Up reps to an achievable amount for you to complete in the “For Time” piece. This may be as low as 5 reps. If you cannot perform 5 Muscle Ups, do however many you can and then do the rest of the reps as Ring Dips.

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