Thursday 200918

Muscle-Up OR Chest To Bar + Handstand Walk Skill Work

Muscle-Up: 

-Level 1: Hollow Rock Ring Row, 5x(3+1)x5 

-Level 2: Hollow Rock Muscle-Up-to-Sit, 5x(3+1)x5 

-Level 3: Muscle-Up with Heel Tuck, 5x1-3, emphasize sharp heel tuck at top as seen in video 

OR 

Chest-to-Bar Pullup/Pullup: 

-Level 1: Ring Row, 5x5, pausing at chest 

-Level 2: Tap Swing + Chest-to-Bar, 5x(2+1)x5 

-Level 3: Strict + Kipping Chest-to-Bar, 5x(1+1)x5 

AND 

Handstand Walk: 

-Level 1: Cartwheel, 5x5 

-Level 2: Handstand Bailout, 5x5 

-Level 3: Controlled Wall Reach, 5x5 

TIMECAP: 20:00 


4 Rounds For Time:

15 Pullups

50 Double Unders

TIMECAP: 10:00

GEAR: 3


Extra Work: Prehab Circuit 4

EMOM 12, alternating: 

a) Row 0:45 @ 6 

b) Squat Flow 

c) Kettlebell Flow, left 

d) Kettlebell Flow, right