Against a 15:00 Running Clock work through one of the following levels of progression.
I. Muscle-ups (CFGS) 5 sets of 3+ reps
II. Deadhang Muscle-ups 2-2-2-2-2
Muscle-up Transition Work x 15 reps followed by
IIIa. Deadhang Pull-ups 5-5-5-5-5
IIIb. Ring Support 5 x :20 hold
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“Zero Order Intentionally”
Complete 4 rounds for time of
7-7-7-7 reps x Clean & Jerk (135/95)
30-25-20-15 reps x GHD Sit-ups
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