From the Soul
Skill: MU Program (Last set of 3 weeks)
Pull
1. Advanced: 3×8 false grip ring pull-up to sternum
2. Intermediate: 3×3 false grip ring pull-up to sternum
3. Beginner: 3×3 false grip ring pull-up to sternum
Push
1. Advanced: 3×12 Diamond push-up
2. Intermediate: 3×10 Diamond push-up from knees
3. Beginner: 3×8 Push-up with narrow hands on dumbbells from knees
Technique
1. All Levels: 3×8 low ring transition with feet one foot in front of rings without dip completion
No Strength MU Program
Metcon: For Time and Loading
8 CTB Pull-ups
5 S2OH (67%)
Rest :60 -seconds
8 CTB
4 S2OH (73%)
Rest :60 -seconds
8 CTB Pull-ups
3 S2OH (80%)
Rest :60 -seconds
8 CTB Pull-ups
2 S2OH (87%)
Rest :60 -seconds
8 CTB Pull-ups
1 S2OH (90% or higher)
*Score=Total time (+) Total load used across the roundsĀ
*Percentages are just suggestions, Pick load which is part of your score
L1: 4 Ring or Bar MU
L2: CTB Pull-ups
L3: Kipping Pull-ups or jumping pull-ups (Open Style)
L4: Jumping Pull-ups (Open Style)