tuesday 07122022

WARMUP

Weighted Strict Pull-Up 5 sets of 3 reps  @ 85-90%

Rest as needed

*% based off 3 RM from last week

GOT NONE

Ring muscle ups skill

A. 2 ""small"" ring swings into 1 ""max-effort"" ring swing x 5

B. 1 ""max-effort"" ring swing + open hip front swing x 5

C. 1 ""max-effort"" ring swing + open hip front swing WITH aggressive pull to shoulders x 5

D. 2-position jumping muscle ups x 10

GOT SOME

3 min on / 3 min off x3

1 min echo bike @ 350-275W / MEN 250-175W/women

20 sec rest

40 sec max RMU

30 sec echo bike @ same effort

Max RMU in remaining time

*Bike should feel tough but sustainable

WOD

C2 Bike

15min Bike /Row @ 91-96% of 20min avg watts from week 1