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Components

Ring Muscle-ups

Bench Press

Metcon

Wednesday - 07/20/22

3 x NFT
20' backwards crab walk
10 ring rows

Ring Muscle-ups (EMOM x 7 pick # of reps)

*Pick a number of reps you can hit unbroken for each minute. Go with a drill if needed.

A: Bench Press (3x5@85% of 3RM)

Bench Press

B: Bench Press (2x8@70% (of 3RM))

Bench Press

Metcon (AMRAP - Rounds and Reps)

AMRAP 7
1 D-ball Ground to Over the Shoulder 150/100
10 Hand Release T Push-ups
1 Legless rope climb

Metcon (Time)

3 rounds
25 GHDs
50' handstand walk
100' D-ball carry 150/100

Metcon (3 Rounds for time)

3 x
1500 meter row
rest 2 minutes

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, July 20, 2022

Male Clients

Felipe
Boyd

4:45 PM Armed Comp/OLY Cl...

7 x 3

Rashad
Whyce

4:45 PM Armed Comp/OLY Cl...

7 x 3

Female Clients