031114

strict muscle up practice
3-3-3
2-2-2
1-1-1

if you cannot do strict muscle ups, perform double rep strict chest to bar pullups and ring dips in same rep fashion. just for clarification you do 3 sets of 3 reps, then 3 sets of 2 reps, then 3 sets of 1 rep with as much time as needed between sets.

10 min emom:
- 2 power cleans (heavy)


7 RFT
7 HSPU (prefer strict)
20 DUs
7 CTB pullups (kipping/butterfly)
20 DUs

if time/energy permits:
20 Turkish getups moderate/heavy (not for time)
-alternating, 10 each arm.