Mon Aug. 12 "Threefold"

Move

2) AMRAP 12
5 Single DB Push Press per Side
25 Single Skips
10 Knee Raises
25 Single Skips
30 Sec. Rest

Train

1) Tempo Bench Press: On the 3:00 x 3 Sets (building)
3 Bench Press (5 Second Negative)

2) Threefold

AMRAP 12
9 Double Dumbbell Push Press (50/35)
30 Unbroken Double Unders
9 Toes to Bar
30 Unbroken Double Unders

Stimulus

1) Choose a starting weight that you can easily maintain a full 5 second lower to the chest for 3 reps and build from there. The negative is intended to accumulate time under tension while maintaining form, so reduce weight to obtain this.

2) Yes, the double unders are meant to be unbroken, meaning if you trip up you must restart the set of 30. the push press will take 30 seconds or less, done at a weight that allows for unbroken sets. Break up the toes to bar to allow for a grip break, as grip will fatigue quickly between these 3 movements.

Extra Credit
Bar Muscle Up Practice: 200% (max 60)