thursday deload

thursday deload

Warm-up
run
600m run

Gymnastics
Muscle-ups (5 sets of 5 ring muscle ups)
goal is to complete all reps unbroken for each set
muscle up progression
scale to banded muscle ups/ muscle jump ups/ kipping chest to bar pull up

Metcon
Metcon (Time)
for time:
50 cals any machine
max rep over head squats 115/85 lbs
max rep wall balls 20/14 lbs

max rep definition:
ohs: when
bar is dropped
wb: when athlete stops continuous rep.

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