10 Min. AMRAP
:30 Plank Hold
:30R/:30L Side Plank with Reach Through
Spiderman Crawl w/ Elbow Drop (length of gym)
8 Wall Squats w/ 3 sec. Pause
A. 5 x 3 Bench Press
B. 3 sets max Ring Muscle uUps
Rest as needed between sets.
* If no muscle ups, complete max assisted pull ups (get to at least 7 each set) if strength is the issue, or work technique if technique is the issue.
C. 3 RFT:
11 Deadlifts (155/105)
5 Hang Power Cleans
3 Push Jerks
Row 250 Meters