For Time 45min Cap
1000m Row
1000m Run
rest 3min
800m Row
800m Run
rest 3min
600m Row
600m Run
rest 2min
400m Row
400m Run
rest 2min
200m Row
200m Run
*Compare to 7.5.18, 4.4.18, or 12.4.17
Muscle Up Skills and Drills
Athletes with Muscle Ups
A1. MU 5×2-5 or 5 ME Sets
A2. GHD Sit Ups 5×10-15
—-
Athletes working on MU
20 minutes to work these skills
False Grip Ring Row or MU transition 5-8reps
Rings to Support/Rings Bottom Support
Hollow Body Hold 30-60s
Hollow Lat Pulls
Deep Bar/Ring Dips
Hip Extension to Glute Bridge 5-8 reps
CTB Pull Ups
Jumping Rings/Bar to support
L-Sit Rings/Bar
B.
50 Plate GTOH 45/35
50 Wall Ball
50 Jumping Pull Ups
50 Wall Ball
50 Plate GTOH 45/35
