TUESDAY

We have an emotm for Tuesday with some tough skill movements. Don’t worry about RX, RX Plus etc. Just attempt the most advanced movement you can do. The reps are low. If you can get two chest to bars, great. If you can get 2 pull-ups, fine. Try to get a few double unders. We are looking to use these minutes for training and practicing, not competing.

STRENGTH

Strict Press

10@50% of 1 rep max

8@60%

6@70%

4@80%

2@90%

EMOTM 21

RX

Minute 1

12/8 Cal Assault or Ski

Minute 2

20 Double Unders

and

7 Toes To Bar

Minute 3

2 Ring Muscle Ups

and

5 Chest To Bars

RX Plus: Strict Muscle Ups and Strict Chest To Bars

L1: 2 Ring Muscle Ups=5 Ring Rows and 5 Push Ups,

L2: Ring Muscle Ups= Ring Rows and 5 Push Ups

Pull-ups for Chest to Bar. Knee Raises for Toes To Bar

**If you are not doing Pull-ups, Minute 3 will be 10 Ring Rows and 10 Push-Ups**