Skill: Ring muscle up
Complete 4 rounds for time of:
-max muscle up/ 5 burpees +5 chest to bar pull up
–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:
-5x burpee muscle ups
-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.