Skill: Ring muscle up

Met-con

Complete 4 rounds for time of:

-Run 400m

-max muscle up/ 5 burpees +5 chest to bar pull up

Score: Time

 

–One&Only Team competitor–

Strength: Shoulder to overhead: 8 rounds – Every 2 minutes, complete:

-Rounds 1 and 2 = 5x strict press

-Rounds 3 and 4 = 5x push press

-Rounds 5 and 6 = 5x push jerk

-Rounds 7 and 8 = 5x split jerk

*You have 2 sets at each movement. Hit the first round at about 80% and second round is your 5 rep max for the day. The weight progression should be linear, so add weight every round.

Work Capacity: “Taylor”. Complete 4 rounds for time of:

-Run 400m

-5x burpee muscle ups

Core:

-Tabata barbell back extension hold (8 rounds – 20 second hold at full extension, 10 second rest)

*This is tough. If you can’t use a 20kg barbell, scale to a training bar or do it slick.

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