Tuesday 12/6
1. Performance: Max Strict Ring Dip x3, rest 3:00 between sets. OR Fitness: Strict Dip 3×10-15, rest 3:00 between sets. 2. For Time: 9 Muscle Ups 75 Abmat Sit Ups 7 Muscle Ups 50 Abmat Sit Ups 5 Muscle Ups 25 Abmat Sit Ups
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Monday 12/5
1. Tempo Front Squat 5×3@31×1 (working up) 2. 15 Minute AMRAP: 30 Double Unders 15 Front Squats (135/95) 30 Double Unders 15 Kettlebell Swings (2/1.5)
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Saturday 12/3
9am Community Trial Class 1. Skill: Movement Prep 2. 21-15-9 For Time: KB Sumo Deadlift High Pull (1.5/1) Burpee 10am Member’s Only Class 1. Kipping Pull Ups-Max Rep Consecutive* 2. 21-15-9 For Time: Deadlift (275/185) Bar Facing Burpees *1 attempt.
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Friday 12/2
1. For Time: 80 Double Unders 60 Wallball Shots 40 Cal Row 20 Should-to-Overhead (135/95) 2. V-Up 3×20 reps, rest as needed between sets.
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