Day

Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups* 50 wall-ball shots 100 double-unders scale the muscle ups as you see fit ie if you did the long emom on thursday you can sub out some pull ups with a heavy bent over row or supine ring rows. READ MORE

12 Min work on the split jerk this is not for a max or for reps use this time to fine tune your split jerk and land some nice ones between 70%-75% of your max rest then Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind... READ MORE