Atarim

Metcon

For time:
10 deadlift 100/70
30 WB
10 Deadlift
20 Wallball
10 Deadlift
10 Wallball

20 Ring dips
20 Airsquat
15 ring dips
15 airsquats
10 ring dips
10 airsquats
then

Mobility

Foam roll
lower back
hamstrings
glutes

 

Intermediate

Independent part

Warm up +shoulder mobility.
then

Class at 10:00

EMOM for 12 min
-even min 3 MU/C2B Pull ups (ring)
-odd min 30 DU

MetCon:3RFT
2 legless rope climbs
10 m Handstand walk
10 KBS 32/24

*Scaling options:
1)Negative rope climbs.
2)Shoulder taps 20
3)Not less than 24/16 on KBS

 

Dizengoff

Skills Class 1100

Ring muscle up

must be able to complete 5 strict chinups in order to participate!

Strength

Backsquat
3×10
@ 70% of 1RM
(85% of 5RM)
then

“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Here is Sam Briggs showing how it’s done!!

Post your results to the Whiteboard.