Wednesday 24th May 2017

Fitness
​A) Based on Pull Ups:
Level 0 & 1: 3 – 4 Sets:
Strict Pull Up x 6 – 8 20X1. Self assist as necessary (no bands!)
Side Plank x 30 – 60s
Level 2 without Muscle Ups: Kipping Muscle Up Progressions
Level 2 with Kipping Muscle Ups: As Performance
B) In pairs: 
AMRAP 16 mins:
9 Overhead Squats (42.5/30kg)
12 Burpee Bar Hops
Each athlete completes a whole round before swapping.

Performance
​A) Muscle Ups
Without Ring Muscle Ups: As Fitness
With Ring Muscle Ups:
Ninja: 4 x 8 reps
Excellent: 5 x 6 reps
Very Good: 6 x 4 reps
Good: 7 x 2 reps
1 min rest between sets.
B) AMRAP 4 mins:
12 Overhead Squats (50/35kg)
12 Burpee Bar Hops
Rest 2 mins
AMRAP 4 mins:
9 Overhead Squats (60/40kg)
9 Burpee Bar Hops
Rest 2 mins
AMRAP 4 mins
6 Overhead Squats (70/45kg)
6 Burpee Bar Hops