Tuesday 18.09.18

General warm up then

Front Squat, 5-3-2 reps then

a. Front Squat, 1rm

-10 minute strict time cap

To scale, work sets of 3-5 front squat, prioritise technique and position

b. For time:

30 burpee muscle-ups

-10 minute strict time cap

Scale #1

For time:

30 assisted (jump-to-reps) muscle-ups or muscle-up transitions (ring row then step-to-reps)

-Complete 10 burpees after every 10 muscle-ups

Scale #2

For time:

30 ring rows (chest-to-rings for reps to count)

30 bench or box dips

30 burpees

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