METCON

by Pirates Program


-PART A-
Info>If your max unbroken ring m-u is :
Lower than 4 reps : Perform #1
Lower than 10 reps : Perform #2
Higher than 10 reps : Perform #3

#1 : 6 sets of max unbroken ring m-u, 1' rest between sets. (Perform banded ring muscle-ups if needed to reach at least 2 reps each sets).

#2 : 1-2-3-4-5-6 reps unbroken for time.

#3 : 2-4-6-8-10-12 reps unbroken for time.

---REST 5'---

Then
PART B :

Emom for 8' :
1- 50" max cal A. Bike
2- 50" max Shoulder to overhead 2x22.5/15kg

🧩PART A : quick ring muscle-ups practice at fast pace.

🧩PART B : That will be a real push for 8 minutes!
Take risk, start at a critical pace on the bike and try to keep it for the 4 rounds.
The number of shoulder to overhead will inevitably drop down, that's fine!


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