July23, 2019

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Nice warm up to start the day with a little gymnastic practice

  1. Not for Time:
    1:00 Light Bike + 60% Max Ring Muscle-Ups
    1:00 Light Bike + 9 Strict Ring Dips
    1:00 Light Bike + 50% Max Ring Muscle-Ups
    1:00 Light Bike + 6 Strict Ring Dips
    1:00 Light Bike + 40% Max Ring Muscle-Ups
    1:00 Light Bike + 3 Strict Ring Dips

    Or...

    Not for Time:
    1:00 Light Bike + 12 Strict Pull-Ups
    1:00 Light Bike + 12 Strict Ring Dips
    1:00 Light Bike + 9 Strict Pull-Ups
    1:00 Light Bike + 9 Strict Ring Dips
    1:00 Light Bike + 6 Strict Pull-Ups
    1:00 Light Bike + 6 Strict Ring Dips

  2. 5 Sets of the Complex:
    1 Hang Clean Pull
    1 Hang Power Clean
    1 Clean Pull
    1 Power Clean

    Set #1 - 60% of 1RM Power Clean
    Set #2 - 64% of 1RM Power Clean
    Sets #3+4+5 - 68% of 1RM Power Clean

  3. For Time, with a 9:00 Time Cap:
    50 Power Cleans
    *On the Minute - 5 Toes to Bar
    Barbell - 135/95 lb, 61/43 kg

    The workout starts with 5 Toes to Bar.

  4. 21-18-15-12:
    Ski Erg Calories
    GHD Sit-Ups