Purpose: Muscle Endurance
Essentials:
A.
12 min EMOM
1. Box Dips x 8-10 reps
2. Hollow Body Hold x 20 sec
3. Rope Pulls x 8-10 rep
B.
12min AMRAP
Deadlift x 10 135/95
Jumping Pull Up x 3
Fitness:
A.
12 min EMOM
1. Ring Dips x 4-8 reps
2. Weighted Hollow Body Hold x 20 sec
3. Strict Pull Ups x 3-5 rep
B.
12min AMRAP
Deadlift x 10 135/95
Chest to Bar x 3
RX+: Bar Muscle Up
Performance:
A.
12 min EMOM
1. Ring Muscle Up + Ring Dip x 4 reps
2. Bar Muscle Up + Toes to Bar x 4 reps
3. Pegboard x 1 rep
B.
12min AMRAP
Deadlift x 10 135/95
Bar Muscle Up x 3