Saturday August 9

Results from Max Effort Front Squat

Warm Up

Coaches Choice

Skill

EMOM 9

Min 1/4/7 - 12 Toes 2 Bar

Min 2/5/8 - 10 yds Handstand Walk OR 4 Wall Walks

Min 3/6/9 - 10 Box Jumps (step down) 

Metcon

6 rnds:

4 Power Clean (80% 1 rm)

4 Bar Muscle-ups

4 Deficit HSPU (add extra 45# for each hand)

Rest 60 secs b/t each rnd

Bar Muscle-ups Scaling

A - Ring Muscle-ups

B - 3 Pull-ups & 3 Ring Dips

C - Banded Pull-ups & Dips 

Deficit HSPU Scaling

A - Regular HSPU

B - Add height w/abmat

C - Seated KB Press