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September 5th, 2016


Skill: 4 sets of the following "kipping complex"

*REST AS NEEDED BETWEEN SETS

Rx: 1 Bar muscle-up + 2 Chest-to-bar pull-ups + 3 chin-over-bar pull-ups + 4 Toes-to-Bar

Scaled: 1 Strict toes-to-bar + 2 Kipping toes-to-bar + 3 Knees-to-chest + 4 Kip "swings"

Conditioning:

AMRAP 12

12 Handstand Push-ups

24 Sit-ups


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January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

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