Nina P practicing her OH squats recently. She's picking this stuff up very well despite not being at it for too long. We're glad to have you in our ranks!
A1. Ring pushups (with turnout), 5x8-10
A2. DB chainsaw row (DEMO), 5x8 each
Notes: 3 min clock. Heavier (or more reps) than last week.
100 push press, not heavier than 75/55lb
Starting at 0:00, and every minute on the minute thereafter, do 5 kipping pullups
Notes: 10 min cut-off. Today, if the kipping pullups must be scaled, do jumping kipping pullups as opposed to using a band. Don't ghost ride your barbell.
A1. ME UB strict HSPU + ME UB kipping HSPU, 5 sets
A2. Elbow on knee external rotations (DEMO), 5x10 each
Notes: 3 min clock. Ideally, the ME UB strict HSPU should fall in the 5-8 range. If you can do more than that, do them to a deficit.
100 push press, 95/65lb
Starting at 0:00, and every minute on the minute thereafter, do 3M/2F muscle-ups
Notes: 10 min cut-off. If you can't do MU's, do jumping MU's.
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