Mobilize, then:
A.
Option 1 –
Please complete at 70-75% perceived effort:
1 Ring Muscle-Up (Or bar mu, or c2b)
3 GHD Sit-Ups
2 Ring Muscle-Ups
6 GHD Sit-Ups
3 Ring Muscle-Ups
9 GHD Sit-Ups
4 Ring Muscle-Ups
12 GHD Sit-Ups
5 Ring Muscle-Ups
15 GHD Sit-Ups
4 Ring Muscle-Ups
12 GHD Sit-Ups
3 Ring Muscle-Ups
9 GHD Sit-Ups
2 Ring Muscle-Ups
6 GHD Sit-Ups
1 Ring Mucle-Up
3 GHD Sit-Ups
50-54:
Same as above but omit the 5 Ring Muscle-Ups/15 GHD Sit-Ups
55+:
Same as above but only work up to 3/9 rep scheme and thenn back down
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8-10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Same as last week, just want you getting comfortable lifting this weight for these reps.
C.
Every 4 minutes, for 20 minutes (5 sets), complete:
Row x 20 calories
Wall Ball Shots x 20 reps (20/14 lbs to a 10′