Strict Press 5x3 (mad cow)
Gymnastics -
A) 6x2-3 Strict Ring Muscle ups + AMRAP strict HSPU
B) 5x2 Slow RMU Negative - AMRAP strict HSPU
C) 5x5 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 Weighted negative if poss - 60s top chin up hold weighted if poss - AMRAP Normal Press ups
A) 4x7 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 (or we will freestyle a bit )
*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 đđđ