10/2/2017
-Mobility
2-3 min foam roll
1 min hamstrings
1 min chest
-Warmup
EMOM X 9
Min 1: 40 secs run/bike/row/jump rope
Min 2: 10 kips
Min 3: 14 jump lunges
-Strength/Gymnastics
EMOM X 16
Min 1: Muscle up progressions
Min 2: 6 Front rack Bulgarian split squats @30X1 (left leg)
Min 3: 6 front rack Bulgarian split squats @30X1 (right leg)
Min 4: rest
Muscle Up progressions:
Group A: (can't do chest to bar pull-ups)
5 Negative bar dips (jump up to top of dip 5 secs down)
Group B: (can do chest to bar pull-ups, but not muscle ups)
2-4 Strict Chest to ring false grip pull-ups
Group C: (can do muscle ups)
2-4 UB PERFECT Muscle ups (bar or rings)
-Conditioning
3RFT:
400M run
15 medball squat cleans 20/14
10 CTB pull-ups
-Cooldown
200M walk
Repeat stretches