Warm-up:
3 Rounds
Kipping HSPU - 5
Burpee Pull-up - 10
Skill:
Muscle-up - 5-10 reps
Strength:
Weighted Ring Dips - 5x5
Met-Con:
For Time
Wall Climb - 20
5 Rounds
Hand Release Push-up - 20
DU - 100
Assistance:
Seated DB Shoulder Press - 2x15-20
DB Lateral Raise - 2x15-20
Skull Crusher - 2x10-12
Strung muscle-ups together for the first time!
ReplyDeleteWeighted dip: 45x5, 55x5, 65x5, 70x5, 70x1
Met-Con: 20 min 10 sec