Strength:
Every 3:00 For 12:00
8 Back Squat (add weight to last week’s 10)
Metcon:
“Sham”
7 Rounds For Time:
11 BW Deadlift
100m Run
Competitor’s:
Technique:
5 x 2 Muscle Up Transition
5 x 1 (2 Kip + 1 Pull)
Strength:
5 x 1 Strict False Grip Muscle Up/False Grip C2B Pull-up
5 x (2-3) Kipping Muscle Up / (2-3) Strict Dips
3 x 10 Kipping Ring Dips
Midline:
5 x 0:20 Hollow
5 x 0:20 Arch