20 Minutes including warmup, Work upClean+Front Squat+Split Jerk 7x(1+3+1)
B)
None of the following is for time,
20 Muscle Ups
30 Deficit HSPU 2x20kg Plates
35 Ring Rows (Feet On Box)
40 Ring Pushups
Or
20 Muscle Up Progressions ( Feet on floor/Box?)
30 Pushups ( Pike Position on Box)
35 Ring Rows ( Feet on Floor)
40 Pushups Hands on 2x20kg Plates
Don,t just rush through this its not cardio! use the best movement you can. Now that the open is over ill throw this sort of thing in more often. This is to help you guys who don't have a pullup, muscle up HSPU etc get them, also some of you slip in and out of having a muscle up or HSPU these movements need to be practiced a lot if you want improvement or progress. If you can't do any of these movements I will have something you can do instead of that will make you a stronger human!
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