Week 3 FRIDAY NIGHT THROW DOWN WEEKLY CHALLENGE
Accumulate 3 minutes hanging from the bar.
+
3 minutes of pigeon right and 3 minutes of pigeon left

Essentials:
A.
4 Sets
Chin Over Bar Hold x 30 sec
or
Support Hold on rings x 30 sec
or
FLR on rings x 30 sec
On the 2:30min
*Choose the one that is a weakness but also within your ability*

B.
4 Sets
Snatch Grip Deadlift x 3 reps
On the 2:30min
or ADAPT

C.
For Time:
Row x 25 cal
Two arm Dumbbell Ground to Overhead x 20 reps
Deadlift x 15 reps 65%
Burpees x 10 reps
Deadlift x 15 reps 65%
Two arm Dumbbell Ground to Overhead x 25 reps
Row x 25 cal

Fitness:
A.
4 Sets
Swing on rings + Muscle Up + Extra Dip x 2-4 reps
or
5 Sec Support Hold + Ring Dip + 5 sec Bottom Dip hold x 2-4 reps
or
Kip + Bar Tap + Pull Up Attempt x 2-4 reps
On the 2:30min
*Choose the one that is a weakness but also within your ability*

B.
3 Sets
Hang Power Snatch x 3 reps
or ADAPT

C.
For Time:
Row x 35 cal
Two arm Dumbbell Ground to Overhead x 25 reps 35/25
Deadlift x 15 reps 245/165
Bar Muscle Up x 5 reps
Deadlift x 15 reps 245/165
Two arm Dumbbell Ground to Overhead x 25 reps 35/25
Row x 35 cal

Performance:
A.
4 Sets
Muscle Up x 10-9-8-7
On the 2:30min

B.
3 Sets
Hang Power Snatch x 3 reps
or ADAPT

C.
For Time:
Row x 35 cal
Two arm Dumbbell Ground to Overhead x 25 reps 45/35
Deadlift x 15 reps 315/215
Med Ball Weighted Muscle Up x 5 reps 14/10
Deadlift x 15 reps 315/215
Two arm Dumbbell Ground to Overhead x 25 reps 45/35
Row x 35 cal