Friday February 3rd, 2017

3x 3 kips + 2 kips with pull to ribs + 1 skin the cat

3x10 unbroken ring muscle ups
(rest 2-minutes between sets)

Front Squat
find 2RM in 9-minutes
-then-
4x2 @ 90% of 2RM

"Briggs"
for time:
2000m row
150 wall balls (20)
100 burpees
  50 thrusters (95)

3 sets
20 hip thrusts
20 GHD sit ups
20 hip extensions