Core Stability and Strength!


Strength
I) Muscle Ups Transitions – 3 sets of accumulating 60 seconds of work / 60-90 sec rest
*Attention here: no pull up and no dip movements should be included in this – only strict transition work.

IIa) Pull Ups (elastic→strict→rings with false grip) 2-6 w/tempo @ 41×1

*Rest 2 min*

IIb) Ring dips (negative→full dip) 2-6 reps w/tempo @ 41×1
*Note: for those who struggle, reps can be done as two singles to arrive at the minimum amount of reps
WOD
3-6-9-12-15
Sumo DL High Pull (95/65)
Front Squats

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