Monday, August 1st

Performance is in red, Competition is in blue

A) 3 sets of:
Back Squat x 5+ reps (Add 5 lbs to last weeks load. All sets at the same weight. The 3rd set is for max reps)
Rest 2 minutes

B) On The Minute, for 15 minutes:
Minute 1: 3-5 Muscle Up Transitions on low rings with feet on box or feet on floor
Minute 2: 3-5 Strict Supinated Pullups (chin up grip. If 5 is easy add weight)
Minute 3: 3-5 Stationary Dips (if 5 is easy add weight)

C) 3 Rounds For Time 
50 Double Unders (or 15 attempts)
20 Burpee Box Jump Overs 24/20

*Scale with “no pushup” burpees and step overs. 

A) 3 sets of:
Back Squat x 2 reps (Heavier than last weeks 4’s)
Rest 2-3 minutes

B) 5 sets of:
2 Strict Ring Dips (on high rings) + Negative Muscle Up + 1-5 Muscle Ups  (do not break this up)
On set 5, go for max rep muscle ups
rest 2 minutes

If you don’t have MU’s but have strict pull-ups and strict dips and are comfortable on the rings do:
5 sets of:
1 Negative Muscle Up (on high rings) + 5 Hollow/Arc kips on rings + 5-8 Strict Dips on bars or low rings
rest 

***If your not comfortable on the rings, do “B” from Performance 

C) 3 Rounds For Time   *14 minute time cap
50 Double Unders
20 Burpee Box Jump Overs 24/20

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531