Banded 90/90 rotations
Push press prep:
Dip, drive, press
Ring pull up
Push Press (5×2)
**Focus on the rhythm component.
***A confident yet challenging effort.
Metcon (AMRAP – Rounds and Reps)
Muscle ups x5
Thrusters x10 115/80
*Sub an appropriate pulling/pushing ring movement for the muscle ups.
**Thrusters should remain unbroken for the first 8m and see a single break out of necessity through the remaining workout.