Muscle Up for ten minutes
Rope climb for 5 minutes
Notes:
1. Back Squat is at easy pace to maximize lifts.
2. Muscle ups will require “friendly boost” to keep you moving.
3. Rest before each of the three distinct efforts as needed
Notes:
1. Bench is at easy pace to maximize lifts.
2. Match each rope assent with ten push-ups.
3. Rest before each of the three distinct efforts as needed.
Push Jerk, 3-2-1 reps
Rest
Complete as many rounds in 10 minutes as you can of:
1 Rope Climb
10 Push Jerk; 60% 1 RM load
Rest
Rope Climb 3 times up without stopping
Rope Climb 2 times up without stopping
Rope Climb "once-up"
Notes:
1. Watch for the theme this week
2. Rush through the circuit but SLOW DOWN on
Push-Jerk start and Rope Climb finish.
3. For circuit maximize rounds within ten minutes