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Back Against the Wall

28
Mar

Back Against the Wall

Skill: Muscle-up Transitions

 

Strength: Front Squats

1×5 @ 60%

1×5 @ 65%

1×5 @70%

1×5 @75%

1×5 @80%

 

Metcon: For 3 rounds (4:00w/4:00r)

(AMRAP) 

-12/10cal. row

-12 box jumps

-12 Kettlebell swings

-1 muscle-up (Bar or ring)

**Score= smallest AMRAP score across 3 rounds 

**Restart each round back at the beginning 

 

L1: 12/10cal. row, 30″/24″, Black/Blue, Muscle-up (Bar or ring)

L2: 12/10cal. row, 24″/20″, Blue/Red, 3 pull-ups + 3 dips

L3: 10/8cal. row, 20″/17″, Red/Orange, 3 banded or jumping pull-ups + 3 banded dips

L4: 10/8cal. row, 17″15″, Orange/Yellow, 10 ring rows

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