Strict Press 5x3 (mad cow) 


Gymnastics - 
A) 5x2-3 Strict Ring Muscle ups + AMRAP strict HSPU 
B) 5x1 Slow RMU Negative - AMRAP strict HSPU 
C) 5x3 Strict C2B with 10s hold at chest on last rep - AMRAP kipping HSPU 
D) Same for pull up - AMRAP HSPU or PIKE press ups 
E) Accumulate 60s negative - 60s top chin up hold - AMRAP Normal Press ups 



A) 5x6 kipping muscle ups / AMRAP double Db push press (heavy no more then 5's) 
B) 5x6-8 kipping pull ups/ AMRAP push press 
C) 8-12 bent over row / AMRAP push press 


*if you don't yet have kipping then Pick the strict option - we will start learning kipping for those that haven't got it in the next 4 weeks when we start to jazz up the gymnastics a little bit
*Perfect the strict Technique first to develop the strength ๐๐๐ 







