Strict Chin-Ups 4 Sets of 4 Reps, hold 2 seconds with your chin at the bar and a 4 second negative, if you can’t hit the reps, use a spotter or band. If 4 is too easy then add more reps until you need a spotter to finish
12 Minute AMRAP
10 Ring Dips (FB 4/2 Muscle Ups)
5 Cycles of (1 Right Lunges + 1 left lunges + 1 Thruster all while holding the barbell in the front rack) (Mx 75/55, Rx 95/65, Rx+ & FB 115/75)
Monday morning we are starting these classes, just make sure you don't make awkward eye contact with the coaches or each other while doing these sweet moves.