Wednesday 6/13/2018

Strength/Skill Work:
Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)

Conditioning:
Two sets for max reps:
3 Minutes of Rowing
2 Minutes of Kettlebell Swings (70/53)
3 Minutes of Rowing
2 Minutes of Ring Dips

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