WARM UP
10 min of joint prep
A1. cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)
A. Clean High Pulls x 3 sets of 5 reps at 20-30 lbs over your max clean. All at same weight.
B. Strict Muscle ups x 3 sets of 2-5 reps
No muscle up? Please do 1 eccentric plus 1/4 rep x 2-5 reps x 3 sets (spot is ok)
Iso holds in transition x 3 sets 10-20 sec
Pull up or chin up grip iso hold with chest touching the bar x 10-15 sec x 5 sets (use box under feet if necessary)
Rest 90 sec -3 minutes between sets (less if you are doing iso holds of any kind)
B. "MURPH and CINDY" inspired
For Time:
Run 800 meters
12 Min AMAP
5 kipping chin ups/pull ups
10 push ups
15 air squats
Run 800 meters
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