Warm-Up

3 Rounds
6-8 Paloff press
5 Strict pullups or Ring rows
2 Skin the cats or put hand behind you on a barbell and bend down stretching your pecs and shoulders
100 meter jog

Strength

Thruster- Find a 1 RM in 15 minutes

Benchmark Metcon

Elizabeth

21-15-9
Clean, 135# / 95#
Ring Dips

Extra Work

Death by Muscle-ups

1 MU the first minute, 2 the second minute, 3 the third and so on til you can’t get them in within the minute

Share This