|a) WARM UP:
Then 2 rounds:
Then grab a bar, warm up the bench press.
Transition immediately into the strict pull-ups after the bench press.
Rest 4:00 between rounds.
** Two scores for today’s workout – across the five rounds, total bench press repetitions and total strict pull-ups (scaling options: For bench – first round is at least six bench press repetitions. For pull ups – 6 rep minimum using bands).
|c) Row conditioning:
|d) STRENGTH ACCESSORY:
e) GYMNASTICS ACCESSORY:
Muscle Up work
– Every 30 seconds, for 6 minutes (4 sets) of:
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
|f) POST-WOD RECOVERY: