June 28, 2019 – Strength and Conditioning

Muscle up & Handstand progression/ technique.
+ Thoracic mobility

A.

2-4-6 Reps for Time:
Rope Climb 16 feet
Muscle-Up
Rest 2 minutes

B. 6-9-12 Barbell Thrusters and Handstand Push-Ups

6-9-12 Reps for Time:
Barbell Thruster @ 50/35 kg
Handstand Push-Up

C. 12 minute AMRAP of Deadlifts, Handstand Walks, Running, and Burpee Muscle-Ups

As Many Rounds and Reps as possible in 12 minutes:
8 Deadlifts @ 100/65 kg
Handstand Walk 10 meters
Run 200 meters
3 Burpee Muscle-Ups

*HSW > 4 Wall Climb
*Burpee MU > Pull up Ring row

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