Part A:
every 2 minutes for 16 minutes
1 rope climb
3-5 muscle ups or muscle up progressions
work on muscle ups or some kind of pull up strength
Part B:
amrap 8 minutes
10 air squats
5 ring push ups
10 air squats
5 strict press 25-35%
Part A:
every 2 minutes for 16 minutes
1 rope climb
3-5 muscle ups or muscle up progressions
work on muscle ups or some kind of pull up strength
Part B:
amrap 8 minutes
10 air squats
5 ring push ups
10 air squats
5 strict press 25-35%
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