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4/28/17

April 27, 2017

SKILL

5 Sets:

ME UB Muscle-up (Ring or Bar) + 1 extra rep (immediately)

Rest 2:00

-Or-

5 Sets:

10 Kip Swing (Ring or Bar)

5 MU Transitions

5 CTBPU + 5 Dip (5 Negative Pull-up + 5 Negative Dip)

Rest 2:00

 

METCON

AMRAP 15:

6 Burpee Over Bar

30 Double-under

*10 Deadlift @ 225/155# after every 3 rounds

 

CASH-OUT (Time-permitting)

50 Decline Push-up

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