Wednesday, April 5th

Performance 

A) 5 sets of:
Power Clean x 4 reps
rest 60 seconds
8-10 Kips on the rings mixing in toes to rings and pull-ups
rest 60 seconds
10 HARD pulls on the rower
rest 2 minutes

B) 6 minute AMRAP
4 Kipping Ring Pullups
8 Strict Single Arm Dumbbell Press each arm

rest 3 minutes 

C) 6 minute AMRAP
4 Stationary Dips
8 Single Arm Dumbbell Upright Row

Competition 

A) 3 rounds of:
Every 90 seconds, for 9 minutes (3 sets each):
Station 1: Power Clean
Station 2: 1 Skin The Cat + 1 Toes To Rings + 1 Pullup + 1-3 Muscle Ups

For the power clean, Set 1 is 5 reps at 65%, Set 2 is 3 reps at 75% and Set 3 is 2 reps at 85%. Repeat this for 3 rounds (a total of 27 minutes).
Use a spotter so you get at least one muscle up. If your not comfortable on the rings then do 8 kips mixing in toes to rings or knees to chest.

B) In teams of 2, alternate rounds to complete 2 rounds each of:
Row 1000 meters

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