Friday, 4/22/16

1) Conditioning

8 Rounds

4 Ring Muscle-ups; 4 Jumping Muscle-ups; 4 Jumping Pull-ups+4 Jumping Ring Dips; 4 Jumping Pull-ups

4 Thrusters (155/105; 130/85; 105/70; 80/55)

2) Strength

20 Reps Back Squat @ 60% 1 RM+15 lbs, or 5 lbs more than you did last time.

Do all 20 reps unbroken.  You can stand with the bar on your back, but try not to wait too long.

Last 20 Rep effort was 4/15/16

3) Conditioning (Extra Credit)

21-15-9

Overhead Squats (95/65; 80/55; 65/45; 50/35)

Chest-to-bar Pull-ups; Pull-ups; Pull-ups (Jumping or banded)