Thursday 4/25/24

RX

For time:
50-40-30
Wall-ball shots (14/20 lb) (9/10 ft)
5-4-3
Strict muscle-ups

INTERMEDIATE

For time:
50-40-30
Wall-ball shots (10/14 lb) (9/10 ft)
5-4-3
Low-ring muscle-up transitions

BEGINNER

For time:
30-20-10
Wall-ball shots (8/10 lb) (9/10 ft)
5-4-3
Foot-assisted strict pull-ups
Foot-assisted strict ring dips

SKILL WORK

Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks