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 rounds 

*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)