December 15th, 2016
Skill: 5 sets of the following complex...
1 Bar muscle-up + 2 chest-to-bar pull-ups + 3 pull-ups + 4 toes-to-bar
Conditioning:
AMRAP 15
4 Bar muscle-ups
6 Turkish get-ups (50/35)
8 Ring push-ups
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See AllStrength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round
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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
80