Warm-up:
8 Rounds:
0:20 Strict Pull-ups
0:10 Rest
-or-
4:00 EMOM:
2 Negative Pull-ups
0:05 Descend
-then-
4:00 Squat Prep
20 Arch Shoulder Dislocations
Strength:
Every 3:00 For 15:00
5 Tempo Front Squats
5:0:3
For Load
Metcon:
4:00 EMOM
3 Clean & Jerks 80kg/50kg
25 Double Unders
-2:00 Rest-
4:00 EMOM
25 Double Unders
3 Clean & Jerk 80kg/50kg
*Clean can be power or squat, whatever the athlete prefers.
Competitors:
8 Rounds for max reps:
0:20 Strict Ring Dips
0:10 Rest
-then-
10:00 Weakness EMOM
Work on your weakness:
Double Unders, Muscle ups, Handstands, Mobility, Gymnastics Strengths etc.