Warm Up
Shoulder Mobility
20 Airsquats
20 Push ups
4x20secs on/ 10 secs off
Hollow hold
Superman

 
Skill
False grip ring row to chest x 10
False grip ring row (feet on ground or box) to muscle up x 2 x 5
False grip ring pull up (hollow – feet off the ground) to failure

 
Strength
Running 10min on the clock, pick one of the following and record the number of reps and sets:
1. Perform as many sets of unbroken Muscle Ups within 10min
2. Perform as many sets and reps of weighted Pull up or regular pull up
Muscle-Ups
Weighted Pull-Up

 
Conditioning
CF.2015.09.29 PERFORMANCE/ FITNESS
AMRAP 8MIN
6 OHS (40/30kg)
9 Explosive Push Up
12 Abmat situp
Rest 2 min
7 min Row for Calories