a) 4×1000 m row @ same pace as last week.
B) EMOM as long as needed
strict press x 3 starting at 95/65 add weight each round until failure. Then switch to push press x 3 at whatever weight you missed. The switch to push jerks x 3 until failure.
C) a lot of folks missed the
Run 100 ft + 1 legless rope climb
A) do the programming you missed.
Ideally do this session with some space in between your class workout session. Definitely eat something and recover a bit even if you can’t do two distinct training sessions.
A) run 400 m+15 HE+15 GHDSU+1 min rest x 3
B) 5×3 muscle up with 4 second decent
5×3 muscle up with 3 second decent
5×3 muscle up with a pause at both dip positions
C) 10 rounds
1 legless rope climb
50 dumbbell step-ups
Men 45 lb db @ 24″ women 30 lb @ 20″
B) front squat 5×5 @80-90% of squat clean Max
C) 10 min EMOM
Muscle ups. Athletes choose the most challenging rep count that you can maintain.