Happy Birthday Jeremy!
Do 50 pullovers each
A quick five step
10:00 to practice tire flipping (or stone shoulder) and warm up your HPC and gymnastics
10 RFT– 30:00 Cap RX plus is 15 rounds, same cap
3 Hang Power Clean 185/125
5 Dips (any type)
5 Pull Ups (any type)
1 Tire Flip–if it’s too cold to flip a tire, one stone shoulder 115/95
150 Meter Run
If it’s too cold to run, do 12/10 cal bike or 150m row.
Pick the heaviest weight that you can do 3 unbroken hang power cleans consistently. If you can’t do dips, do banded dips. If you can’t do pullups, do banded strict pullups. This workout is a grinder. Try and keep moving. Transitions will cause you to cap out if you let them.
3 muscle cleans+3 tall jerks
then 15:00 to build to a heavy in:
3 slow first pull cleans (not TAG) + 3 paused jerks (pause in the bottom of the dip)
40:00 easy bike
every 5:00 do 1 legless rope climb
3-6 unbroken bar muscle ups
row @ 2k pace. If you did 6 ub bar muscle ups last week, row :01 faster. Last week of these!