Thursday 09/26/19


1) AMRAP 8:
4 chest to bar pull ups
30 du's
6 chest to bar pull ups
30 du's
8 c2b
30 du's...etc building by 2 on c2b

*for scoring: 1 completed round = chest to bars + double unders

2) Muscle up/Pull Up Progressions

4x12 elevated feet ring rows*
*Hold until about 3 seconds short of failure at the top on final rep for each set

4 Rounds: 10 kipping ring dips
+ Static support hold at top of the rings at the end of each set*
*goal is to accumulate 3 min at the top of rings in 5 sets. if not,
accumulate as much time as possible.


With extra time

Morgan Farris