Dynamic Effort Upper (Speed Day)
Strength
Bent Over Row (12×2 @ 80% 1RM)
Strength
Pull-ups (12×2 banded – strict – kipping)
WOD
“Chewbacca”
50-40-30-20-10
Russian KB Swings (55,35)
AbMat Sit Ups
Dubs (x3)
**20min time cap
$ Out
Muscle Up Practice/Skill
8×3 False Grip Pull Ups
30 False grip kips on the rings
30 False grip kips on the rings
Max white knuckle plank
Rest in superman position
**white knuckle plank: create tension in your entire body, except your face and neck.