Row 2x1500m, rest while partner works or 1:1 work:rest ratio
– Scale to 1000m
– Set resistance damper between 3 and 4
Every 4 Minutes x 5 Sets:
3-5 Muscle-Ups (your choice) / Strict Ring Dips / :15-:30s Support Hold
5-10 Strict Toes-to-Bar
:20-:30s Parallette Push-Up Planche Holds
Muscle-Up: Strict muscle-up reps are counted upon returning, under control, to the bottom. Scale to strict false grip pullup on rings and strict ring dip, or strict ring rows and pushups
Toes-to-Bar: Scale movement to strict hanging leg raise, as high as possible.
Parallette Push-Up Planche Holds: Focus on Hollow Body Position, pushing through parallettes with palms, feet together. More experienced can elevate their feet onto a box.
21-15-9 For Time:
Sumo Deadlift High Pull, 115#/75#
Box Jump Overs, 30″/24″
(TARGET INTENSITY: 9)
SDHP: Athlete should be able to work 5-7 reps at a time with short breaks. Scale load accordingly.
Box Jump Over: Jump up, STEP down. Scale height if needed.