100 Double Under
100 Double Under

*scale snatch as needed (135/95, 115/80, 95/65 suggestions), somewhere around 65-75% of max
*muscle-ups scale = C2B Pull-Ups + Ring Dips/pBarDips/Ring Push-Ups/pBar Push-Ups


Midline Cash Out:
3-4 Sets​
Hollow Rock x 40 sec
Palloff Press x 10/side
SL RDL x 8/side (light-moderate)



Making landfall near Wrightsville Beach, N.C., as a Category 1 hurricane, Florence brought as much as 40 inches of rain in some parts of the Carolinas, leading to catastrophic flooding and the evacuation of more than 1 million people. Recovery won’t be simple or quick, but together we can help neighbors rebuild and emerge stronger than ever.

The Carolinas share more than a state line. We share an unbreakable spirit — one that can’t be dampened by Hurricane Florence or any other adversity. Visit North Carolina, in partnership with Discover South Carolina, has created #CAREolinasas an information hub for hurricane recovery, bringing neighbors together across — and beyond — state lines to share, connect and support relief efforts.