A. Dynamic Stretches
B. (3 rounds)
10 ring rows
20 spider man lunges
60 mountain climbers
C. “Nasty Girls”
(3 rounds for time)
50 air squats
7 ring muscle ups
10 hang power cleans 95/135lb
D. (For Strength/ Technique)
Strict weighted ring dips
14-12-10-8
E. Static stretches
A. Dynamic Stretches B. (5 rounds) 10 air squats 10 toes to bar C. “Teams of 3” (As many rounds as possible in 24:00) 8 back squats...
A. Dynamic Stretches B. (10:00 cap) 20 front squats 135/95lb 300m run 40 v-ups 50 handstand shoulder taps For remainder: practice jump...
A. Dynamic Stretches B. “Partner” (For time) 30-26 Bar facing burpee (15) Power snatch 95/65lb 26-22 Bar muscle ups (14) Power snatch...
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