A. 30 strict Chest to bar pull-ups (6:00 cap)

rest 5:00

30 strict ring dips (6:00 cap)

B. Quick Sand

AMRAP 7

5 Chest to bar pull-ups

5 Ring Dips (Kip da Dip)

5 Box Jumps

C. Lax Ball to Lats / Roll out Triceps

A. Split Jerk E2MOM for 16:00 3-3-2-2-1-1-1-1

B. Power Peleton

21-15-9

Bike Calories

DB Push Press 35/50

C. Banded Shoulder Work / Foam Roll Upper Back

A. Row 1k Time Trial (compare to 9/29/20)

B. Run 6x200m

(80% effort) 1:00 rest between rounds

A. Back Squat EMOM 12

1 – 6 @65%

2 – 4 @70%

3 – 2 @75%

4 – RestRepeat cycle

B. Richard Kimble

21-15-9

Pistols

Hand Release Push Ups

into

9-15-21

1 Arm DB Step Up (35/50, 20/24)

1 Arm DB Thruster

Open Gym/Yoga

A. Overhead squat 5-5-5 as warm-up

B. Nancy (compare 7/7/19)

run 400m

15 overhead squats 65/95

5 rounds

C. Overhead band distraction

A. Clean & Jerk 1-1-1-1-1

B. for time

100 double-unders

50 KB swings 35/50

80 double-unders

40 KBS

60 double-unders

30 KBS

40 double-unders

20 KBS

A. Muscle-up skill work 10-15 minutes

roll throughs (transitions)

jumping muscle-ups

bandedBar or rings

B. for time

bike 35/50 calories

20 muscle-ups

row 35/50 calories

Notes: scale for muscle-ups (today) is burpee pull-ups 1:1

C. bottom of a squat 10 minutes (accumulate)

A. 2 back squat EMOM 7 (building)

B. Move It Karen

3 rounds for time

50 wall ball

row 500m

C. LAX ball to shoulders and glutes

A. Mobility- 6 minutes quad/ham calve stretch

B. Running warm-up

Shuffle slide D&B

High kick/ knee pull to chest D&B

Jog to barber pole

2 rounds

C. run Week 8

200m

400m

600m

Rest is 1:1, beat last weeks times, 3 rounds