Strength Work
E2MOM x 6 Minutes
Freedom:
10 x Strict Pull Ups
10 x Strict Ring Dips
OR
10 x Muscle Up Kips*
*Pull diaphragm to rings each kip. You should be almost parallel to the ground.
RX+
10 x Strict Pull Ups
10 x Ring/Bar Muscle Ups
Independence:
10 x Banded Strict Pull Ups
5 x Jumping Chest to Bar/Jumping BMU
Liberty:
10 x Inverted RR/Ring Rows
5 x Jumping Pull Ups
“Legion”
3 Rounds
21 x Dumbbell Deadlifts (50s/35s)
15 x Dumbbell Hang Power Cleans (50s/35s)
9 x Dumbbell Shoulder to Overhead (50s/35s)
- Target time: sub 7 minutes
- Time cap: 9 minutes