HF60

SKILL

ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

WORKOUT

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
(Score is Reps)

SC45

STRENGTH

5-5-5-5 Tempo Bench Press (2111)
(Score is Weight)

WORKOUT

3 ROUNDS

15 DB Bench Press (35/25)|(25/15)

12 DB Renegade Rows
-into
100 Sit-ups
-into
30-20-10**

DBL DB Hang Snatch
**15/12 Cal Bike after each full round.
(Score is Time)

HF30

WORKOUT AMRAP x 7 MINUTES

12/10 Cal. Row

7 Box Jumps

12/10 Cal Bike

7 Box Jumps
-Rest 2:30
Repeat!
(Score is Rounds + Reps)