BlackTrain 15.10.18

#1 Touch and Go Hang Clean

3 reps Every 90sec x 6 sets

#2 Segmented Clean Deadlift

5,5,5; rest 2-3mins

Metcon:

#A

3 Sets – Kettlebell Complex

9 Dual KB Sumo Deadlift

7 Dual KB Clean

5 Dual KB Rack Squat

#B

3 Sets – Pull Complex

5 Strict C2B Pull Ups

rest 30 sec

7 Kipping C2B Pull Ups

rest 30 sec

9 Kipping Pull Ups

rest 30 sec

Row 200/175

BlackTrain 9.10.18

RING MUSCLE-UPS

Ascending Ladder for 5 Minutes:
25 Double-Unders + 1 Ring Muscle-Up
25 Double-Unders + 2 Ring Muscle-Ups
25 Double-Unders + 3 Ring Muscle-Ups

Scaled version: high single unders + strict c2b

For Time:
800 Meter Run
21 Power Cleans @70/40
400 Meter Sled pull 
21 Burpee Box Jump Overs