Skill Practice Kipping Pull Ups/ Bar Muscle Up
Conditioning "Big Bird"
AMRAP 18: 20 Dumbbell Snatches (50/35) 15/12 Calorie Row Rx+ Assault Bike 20 Single Dumbbell Box Step-Ups (24/20) 9 Bar Muscle-ups
Tuesday 9/3
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See AllStrength 10-15:00 to build to a 1RM Push Press Conditioning “Karen” For Time: 150 Wall Balls (20/14) RX+ “Heavy Karen” 150 Wall Balls (30/20) Accessory Work (if time allows) 3 sets 12 Dumbbell Bicep
Strength 3 Rounds 10 Dumbbell Curtsy Lunge (each side) 10 Seated Alternating Dumbbell Z-press (each side) 30 second Hollow Hold Gymnastics 10:00 for QUALITY 2 Wall walks :20 wall-facing handstand h
Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D