A) 3 Sets:
Back Squat x 4 – 6 @21X1
Pull Up x 4 – 6 @30X1 (scale to 3 sec negs)
Ring Press Up/Press Up x 8 – 12 @20X1
B) 10 Rounds For Time:
6 American Swings (32/24kg)
12 Wall Balls (9/6kg)
Performance
A) 14 min EMOM:
Evens: Kipping Muscle Ups x 2 – 5
Odds: Kipping HSPU x 4 - 10
B) “Karabel”
10 Rounds For Time:
3 Power Snatch (60/42.5kg)
15 Wall Balls (9/6kg)
Back Squat x 4 – 6 @21X1
Pull Up x 4 – 6 @30X1 (scale to 3 sec negs)
Ring Press Up/Press Up x 8 – 12 @20X1
B) 10 Rounds For Time:
6 American Swings (32/24kg)
12 Wall Balls (9/6kg)
Performance
A) 14 min EMOM:
Evens: Kipping Muscle Ups x 2 – 5
Odds: Kipping HSPU x 4 - 10
B) “Karabel”
10 Rounds For Time:
3 Power Snatch (60/42.5kg)
15 Wall Balls (9/6kg)
