Skill
Muscle-up
WOD
800m Run
then
3 Rounds
3 Muscle-ups
9 Power Snatches (95,65)
Rest 3 Minutes
800m Run
then
3 Rounds
2 Muscle-ups
6 Power Snatches (115,80)
Rest 3 Minutes
800m Run
then
3 Rounds
1 Muscle-up
3 Power Snatches (135,95)
Level 3- 1 MUP throughout
Level 2 – (75,55)/(95,65)/(115,75). 2 pull-ups and 2 ring dips=1 MUP
Level 1 – (65,35)/(75,45)/(85,55). 1 pull-up and 1 dip =1 MUP
Advanced – (115/80)/(135/95)/(155/105)
Each interval should be completed for time.
Conditioning Class: WOD
EMOM 20
Row 200/150m
Conditioning Class: Core
4 Rounds
10 Barbell Rollouts
5 Glute Ham Raises