Tuesday 10/29

CFF:
A. Three sets, not for time, of:
Ring Rows x 10reps
Ring Dips x 3reps (from after the 2nd MU)
Split Squats x 10reps (5/leg, add wt. if able)

B. Five sets of:
Hang Power Cleans x 5 reps
Rest 2-3 minutes between sets

C. Every minute, on the minute, for 5 minutes:
Kettlebell Swings x 15 reps
followed immediately by
Every minute, on the minute, for 5 minutes:
Shoulder to Overhead x 5 reps

CFP:
A. Three sets, not for time, of:
Muscle-Ups x 2 reps
Ring Dips x 3 reps (from after the 2nd MU)
Alternating Pistols x 10 reps

B. Five sets of:
Touch and Go Power Cleans x 5 reps
Rest 2-3 minutes between sets

C. Every minute, on the minute, for 5 minutes:
32/24 kg Kettlebell Swings x 15 reps
followed immediately by
Every minute, on the minute, for 5 minutes:
135/95 lbs Shoulder to Overhead x 5 reps