WARM
700m row
std warmup
MAIN
A. MU practice
2x3 ring pullups
1 kipping MU
3 strict MU
(all MUs with slow eccentric (negative))
B. 14 min EMOM
{
5 HSPU (did 5,5,4,4,8x3,4,4; 50 total)
10 Air Squat
20 DU
}
Accessory work
C. 3 rounds for time
{
6/arm KB Press 26# 31x1
10 weighted ghd back extension 15#
30s weighted plank 25# plate
}
D. 3 Tuck BackLever
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