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
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