Thur July 3 "A Thing or Two"

Move

1) Back Squat: 5 x 5 Building

2) Every 2:00 x 6
30 Single Skips
8 Wallballs
6 Ring Rows OR 3 Pull Ups

Train

1) Front Squats:
3 x 5 @ 77-82%
1 Big Drop Set: 15-30 Reps @ 50%

2) A Thing Or Two

AMRAP 2: 50 Double Unders + Max Wallballs (20/14)
AMRAP 2: 50 Double Unders + Max Ring Muscle Ups
AMRAP 2: 50 Double Unders + Max Wallballs
AMRAP 2: 50 Double Unders + Max Bar Muscle Ups
AMRAP 2: 50 Double Unders + Max Wallballs
AMRAP 2: 50 Double Unders + Chest to Bar Pull Ups

Stimulus

1) We are shifting back to lower reps at a heavier percentage again, then finishing with a large drop set. Aim to complete your working sets within the prescribed percentages. Focus on reaching depth and setting up each rep for success from the start.

2) You will be working through six 2 minute intervals, with no rest in between each. Start each interval with 50 double unders and use the remaining time to accumulate as many wallballs or muscle up reps as you can. Aim to progressively decrease the complexity of the gymnastic movement as you work through the intervals. Choose a double under rep/variation that allows you to complete it in 30 sec to a minute. AIm to get roughly 15-20 reps of wallballs.