Rating = 7
1
weighted legless rope climb to 15ft x 3 sets, 3 min - wear a belt
6.6#, 8.6#, 10.6#
+
EMOM x
12 mins:
1st - 4
ring muscle-ups
2nd - 6
tough strict HSPU
Complete. Muscle-ups all unbroken, but they felt hard. Then HSPU
were to 2" deficit, unbroken for the first 4 sets, then did 4/1/1 and
3/1/1/1
+
EMOM x
12 mins:
1 rope
climb to 15ft
5
strict ring dips
Complete. Rope climbs were fine, but ring dips were all singles. The
dip in the muscle-ups started getting hard and then I just did quick singles
here so I could get it done.
+
5
rounds for time:
500ft
of shuttle running
15
clapping push-ups
7:22. My chest was so fatigued, the push-ups were the slower part of
this.
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