Sunday you get another chance to do a workout you missed or take on one of the alternative options. Regardless of what you choose, we will make sure you get a good training day in.
15 bar muscle-ups
5 overhead squats
10 bar muscle-ups
10 overhead squats
5 bar muscle-ups
15 overhead squats
Pick a weight that you can do at least 5 reps per set when fresh. For bar muscle-up progressions, use bands to assist with the muscle-ups or do pull-ups and ring dips.
5 rounds for time of:
Swim 100 yards
If you are in the gym, you can substitute the swim for a 400-meter row, 600m on Schwinn Airdyne bike, 1.2km on the Rogue Echo Bike, 400-meter run, or 400-meter on the ski-erg.
45 kettlebell swings
35 kettlebell swings
25 kettlebell swings
15 kettlebell swings
Rx: 24kg/32kg KBs
Reduce the load of the kettlebell but pick a weight that is challenging.
Scales (front and back scales)
L-sit (using a parallette with 90-degree angle with both legs up, a W-sit on the parallette, or floor sit)
Inversions (kick-up against a wall, then bring knees down as slowly as possible to roll out as fluid and controlled as possible, handstand hold, or pike off box)
Stretch (tricep stretch with a band, hip flexor stretch/couch stretch with arms overhead, etc.)
Below is a great video on SLIPS.