Sharkey
Fitness Skill
4 sets of:
5 Ring rows + 5 turn overs on rings + 5 ring dips
*Scale ring dips to a 3 second eccentric lowering
Performance Skill
4 sets of:
5 Strict Ring Pull ups + 5 hips to rings + 3-5 Muscle Ups
Fitness Workout
Complete as many rounds and reps in 15 minutes of:
3 Power Cleans 155/105#
12 One legged squats to a box
60 Double Unders or 100 Skips
Performance Workout
Complete as many rounds and reps in 15 minutes of:
15 minute AMRAP:
3 Power Cleans 205/135#
12 Pistols
60 Double Unders
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