TUESDAY 26 July 2022

Warm-up
AMRAP 6
10 Ring Rows
10 Sit-ups
10 Supermans
10 Hanging knee raises
10 KB Swing (light)

S&T
10 minutes
Muscle up/Pull-up practice – practice what you plan to do for the workout.

*Focus on tight hollow position, patience on he back swing and hips to the bar/rings.

Workout
“The Joker”
For Time:

Buy In
100 KB Swings (16/12) – No scaling up on this one, keep it light!
Every break = 15 V-Ups

1 Round:
9 RMU/BMU/12 C2B/15 PU
30 HR Push-ups

7 RMU/BMU/10 C2B/13 PU
20 HR Push-ups

5 RMU/BMU/8 C2B/11 PU
10 HR Push-ups

MU Scaling: Box/Banded – Make sure it’s challenging enough