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Monday, November 29, 2021

Skill:

Pull-ups:

10-12 Minutes for Max Strict Pull-ups/Hardest Pull-up Attempt

Muscle Up:

10-12 Minutes for Muscle Up Attempts/Max Unbroken Set

Note: This is the last of the six weeks of pull-up and muscle up skill work. Take today to try to hit your first strict pull-up, first muscle-up, or any combination of the two!

WOD:

For Time:

5 Rounds:

15/12 Calorie Row

5 Handstand Push-ups

1 Bear Complex (60, 65, 70, 75, 80% 1RM Clean)

1 Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press

Rx+: 10 Handstand Push-ups

Rx: As Written

Intermediate: 10 Hand-Release Push-ups

Scaled: 10 Backpack/Knee Push-ups

Note: This workout will have weights scaled to each individual’s capacity. Focus on breathing throughout the bear complex.

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