December 1, 2017

A. Pulling Primer and Technique
Pulling Primer and Technique
Do you have:
****A Muscle Up? Yes?
Execute every 3 minutes for 9 minutes:
10 Ring Swings
10 Ring pull ups
10 Ring support Hold swings
10 Strict ring dips

****More than a few Pull Ups?
Execute every 2 minutes for 10 minutes:
10 Scap Pull Ups
4-6 Strict Weighted Pull ups

****0-2 pull ups?
Execute every 3 minutes for 9 minutes:
10 Scap Pull ups
10 inverted rows
20-30 second eccentric pull up 

Scoring: Not Scored Time Cap: 12 minutes

B. 20 minute AMRAP of Muscle-Ups, Handstand Push-Ups, and Kettlebell Swings
Nate
As Many Rounds and Reps as possible in 20 minutes:

1. 2 Muscle-Ups
2. 4 Handstand Push-Ups
3. 8 Kettlebell Swings @ 2/1.5 pood

​RX is rings