Strength

Back Squats
Work up to a HEAVY set of 6 for 2 sets

WOD

12min AMRAP
5 Bar or Ring Muscle-ups (Choose the movement you need to work on more)
10m Handstand Walk
10 Alt. Single Arm KB Snatches 55/35
10m Handstand Walk

L1: Jumping Bar Muscle-ups, Bear Crawl

Comp HW

BPS Day 14
20 Minutes For Quality
Assault Bike (Talking pace)

E4MOM
10 Pass Through Standing,
10 Pass Through Squatting,
5 Behind the Neck Sotts press with empty bar,
10 push-ups

3 Rounds NFT
10 GHD Sit-ups
10 GHD Hip Extensions

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