30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
or
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
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Back Squats: 7 x 3 x 280#
SU x 100
DU x 50 (w/ SU between)
handstand x 5
abmat x 60
bench- 250x10,250x7,250x6,250x6,250x6
incline- 3x3@155
barbell row- 5x8 @145
pullups- 3x6 @ +20
push press 5x6 @ 145
tried to keep rest times to 45 secs between all sets
120/120
24:47
Kips/dips off paralletes
*started with 4/4,3/3, and 2/2 was happy not to go to singles.
Strong work Tim.
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