Workout Description

A)Warmup B)10:00 jump rope practice Single crossover single single crossover crossover etc. C) EMOM101) 8-12 DB incline bench 50/502) 2-3 ring complex (T2R, RMU, Dip) D)Semi event 73x 15 cal AA 20 T2B 60’ SB bear hug carry 150#

Movements

  • Ring Muscle-Up
  • Air Bike
  • Toes-to-Rings
  • Sandbag Bear Hug Hold
  • General Mobility
  • Jump Rope Crossover
  • Dip
  • Toes-to-Bar
  • Dumbbell Bench Press

(MGW) Semifinals Test 7 With Caleb

A)Warmup B)10:00 jump rope practice Single crossover single single crossover crossover etc. C) EMOM101) 8-12 DB incline bench 50/502) 2-3 ring complex (T2R, RMU, Dip) D)Semi event 73x 15 cal AA 20 T2B 60’ SB bear hug carry 150#

Difficulty:
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