10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative (https://youtu.be/-LcZZGAMv_c)
3) Transition Rock
-Elevated https://youtu.be/wqoiM6E-wyA (most difficult)
-Supine https://youtu.be/9YI7hWo2ywM (medium difficulty)
– Incline https://youtu.be/xNtmL6pZSIc (least difficult)
Athletes who can perform kipping muscle-ups but not strict muscle-ups should perform negatives today, to work on building strength for strict muscle-ups.
AMRAP 30 w/Partner
300m Run w/Medicine Ball (20#/14#)
This workout is performed you go/I go style on the pullup, pushup, and squat, and the run is performed together. A round would look like this:
Partner A does 5 pullups, then Partner B does 5 pullups. Partner A does 10 pushups, then Partner B does 10 Pushups. Partner A does 15 squats, then Partner B does 15 squats. Then Partner A and B complete the run together, trading off the medicine ball as necessary/desired.
MOD1: Jumping Pullup or Banded Pullup
Pushup: Athlete should be able to complete each round in no more than two sets. Scale repetitions accordingly.
Squat: Athletes who have trouble maintaining their posture at depth should perform 10 squats instead of 15, holding a light kettlebell or dumbbell slightly forward of their body for counterbalance.
1) Assault Bike 100/75 Calories For Time
If you do not have Assault Bikes, substitute row.
2) Push Press 10RM, then 90%x10x2