Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Strict Press 2-2-2 at 95% 1RM (Leave every 2,5 min)

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Score = Load

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then…

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2) Complete 10 Rnds of the following for time:

3 Thruster (70kg/49kg)

3 Bar Muscle-up’s

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TC = 12 min

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Score = Time or Time Cap plus 1 sec/rep missed

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Scaling:

Thrusters – 60% 1 RM

Bar Muscle-up’s – Assisted Bar M-up’s / C2B Pull-up’s & Dips / Pull-up’s & Dips or assisted

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3) Practice HS opp shoulder taps

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Score = Max unbroken reps

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Scaling – HS Hold at wall with opp shoulder tap or with weight transfers/ HS hold/ Piked Hold/Headstand hold

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Camille Leblanc-Bazinet and Dan Bailey return to Rogue Fitness Red, but this time with Graham Holmberg and Annie Thorisdottir rounding out the four-person team.