Bench Press 3x5 add 2.5#s to last week

then

21-15-9

Pull ups

Burpees

Power cleans 135/95

L1- Banded pull ups

      Use a weight that allows for multiple unbroken reps

L3- Perform 9-7-5 muscle ups instead of pull ups

      Power cleans 155/105

 

Comp/strength HW

Front squat 3x5 add 5#s to last week

3x max effort stationary dips

Conditionling

5 rounds

25 cal row

50 double unders

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