Tuesday 18th September 2018

Fitness
A) Pull Up and Dips Testing
Level 0 & 1: Build to set of 5 Pull Ups and 10 Press Ups to a minimum height box
Level 2 & 3: Max Strict Pull Ups and max Bar Dips
Level 4+: As Performance
 
B) AMRAP 12 mins:
12 Single Arm Russian Swings (24/16kg) (each arm)
12 Single Arm KB Push Press (24/16kg) (each arm)
12 Ring Rows
 
 

Performance
A) Strict Muscle Up Testing
Level 4: Max Strict Ring to Chest Ring Pull Ups and Max Strict Ring Dips
Level 5: Test max Strict Ring Muscle Ups


B) As Fitness