Strength:
A1) Bench Press: 10×1 @ 85% of 1RM from last week
A2) Ring Row: 10 sets of 15 sec max rep ring pushups, rest as needed after
Skill
A)6-8 set of 2 cycles as able – Kipping only – NO butterfly – increasing height kips
– Chin above bar
– Chest to bar
– Rib cage to bar
– Belly/hips to bar/Bar muscle up
(each kip must stay tight and connected, focus on a tight arch to hollow position that snaps you higher and higher)
B) After conditioning – 5 x 10 – evil wheels
Conditioning:
3 Rounds:
1k Row
30 Shoulder To Overhead (95/65)
30 Burpee Over Bar