Min 1: Máquina de tu elección
Min 2: Reverse lunges
Min 3: Walk out con push up
MIn 4: Descanso

4 sets
5-7 Kip swing
4 DB snatch alternando
2 Kip swing + 1 Kip + 2 Swing ( 2 veces, pueden asistirse en la caja)
5m ida y vuelta 1arm DB walking lunge
2 Swing + 1 pull up + 2 Swing
Multiple pull ups

Para practicar tus Ring muscle up

4 a 5 rondas
:20 Ring support
:20 Bottom of the rings
5 a 10 Strict ring dip en las rodillas
3 a 5 Banded J cup muscle up

3 Ring swing + Hips to rings

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

:20 Couch stretch
10 Squat thoracic rotations
Acumular 3 min en Active Bar Hang Agarre supino

Cada 2:00 por 10 rounds 

 3 Power snatch singles


EMOM ´21

Minuto 1: 1 a 3 Legless rope climb
Minuto 2: 12 a 20 GHD Sit ups
Minuto 3 Descanso