PERFORMANCE:

A. EMOM X 10 Min : 

Mins 1—>5 - 1 Strict HSPU to Deficit every 20 sec

 

Mins 6—>10 - 2-4 Ring Muscle-ups

 

+

21-15-9 at 100% effort:
Push Jerks @ 135/95#

CTB Pull-ups


FITNESS:

EMOM X 10 Min : 

Mins 1—>5 - 1 Strict HSPU/ Ring Pushup  every 20 sec

 

Mins 6—>10 - 3-5 Mixed Grip PullUps in hollow @20X0 Tempo

 

+

21-15-9 @ 100% effort:
Push Jerks @ 95/65#
Pull-ups


Notes:

21-15-9 : 

Strong Cat with solid Gymnastics : Can go UB but be prepared to get very hot under the collar .. Not unlike Fran

Highly advised for most here to break up both from start .

Strong Cat with poor gymnastics : Break up PJ so you can hit small/ fast sets on PU 

Poor overhead and Poor gymnastics: Break up both  from the start into small sets with no failures






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