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2 rounds
10 Alternating Slow Mountain Climbers
5 Dumbbell Deadlifts + 10m Farmers Carry
EMOM 20
A) Row for Calories
B) 10 Dumbbell Deadlifts + 8 Alternating Single Arm Dumbbell Curls + 6 Dumbbell Push Press (2 Dumbbells)
C) Low Plank Hip Sliders (one foot on slider, feet start together, slide foot up to hip level and back), switch feet every 5 reps
D) Rest
Cycle 4 – Week 3 – Day 3
EMOM 8:00
16 Lunges
3 Strict Pull Ups
*Both in the same minute*
Muscle Up Technique Work
Beginners: Learn leg assisted muscle up transition drill then EMOM 8, alternating between 5 Leg Assisted Muscle Up Transitions and 5 Strict Ring Dips
Intermediate: Practice hollow swing position, hips to rings, banded transition drills, and possibly assisted muscle ups with a spotter
Advanced: Warmup/Demo time. Suggested warm up: 2 rounds of :10 bottom of dip hold, 3-5 C2B Pullups. You may also help out with demonstrating the movement.
Five 5:00 Rounds
15 Sumo Deadlift High Pulls 95/65lbs
15 Thrusters 95/65lbs
Max Reps Muscle Ups (Ring)
No Rest
Beginner: 65/45; Burpee Strict Pull Ups
Intermediate: 80/55; Challenging Ring Rows in sets of 3 or Banded Ring Transition Drill
Advanced: Rx
AMRAP 15 Minutes
Ski 10/7 Calories
5 Strict HSPU
Rest :30
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