Warm-up:
5:00 AMRAP
10 Arch Rocks
10 PVC/Empty Bar Back Squats
5 V-Ups
5 Empty Bar Strict/Push Press
Strength:
* 1st set should be warm-up set, last set should be challenging.
For Load
Every 3:00 for 12:00
10 Back Squats
Metcon:
In teams of two
I go you go format. (One completes the set, then the other, can’t switch if the set was not completed)
*If you work alone rest same time that you worked.
*For newer member scaling will be Thruster and not a Cluster.
*Scale the weight accordingly, sets should be unbroken at least until the set of 5
10:00 AMRAP
1 Cluster (Clean + Thruster) 60/40kg
1 Cluster
2-2,3-3,4-4…
Competitors: Ring Muscle Up Test
3 x 3 Banded MU Transition
3 x (3 Ring Swing+1 Swing Pull+1 Ring Muscle Up)
3 x 1 Strict Muscle Up
5:00 AMRAP
Max Ring Muscle Ups
-or-
3:00 AMRAP
Max Ring Pull-ups
3:00 AMRAP
Max Ring Dips