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Tuesday 10/3/23

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Upper Strength (16:00 Clock)
16:00 to complete…
3, 5, 6, 8 Weighted Ring Dips OR Weighted Straight Bar Dips OR 8, 10, 12, 12 Push Ups
3, 5, 6, 8 Pull Ups OR Chin Ups
METCON: (20:00)
EMOM 20:
Min 1) 3-5 Ring Muscle Ups
Min 2) Max Cals :45 on Bike or Rower (athlete choice)
Min 3) 20 Starfish Crunch
Min 4) Max Cals to :45 on Bike or Rower (athlete choice)
SCORE: Total Cals on Machine
OPTIONAL WORK:
EMOM: 6-8 Strict HSPU
3×8 Bench Press (Athlete may use Dumbbells or Barbell) (RIR 2-3)
Hang clean + 1 Jerk 3×2 @ 75%

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