Strength/Skill

15 min Muscle Up Progression and Scaling Drills

Conditioning

5 Minutes of paced effort

Muscle Ups or Max Burpee Pullup

—immediately into—

10 Min AMRAP

12 Deadlifts @ 135/95

12 HR Pushups

Capacity Work

5 Minutes

3 Burpee + 3 Ring Rows(tough)

—into—

10 Minute AMRAP

12 KB Deadlift

12 HR Pushups with assistance or to a bench

Homework - Choose One

Gymnastics

30-20-10 @ 70% effort

T2B

Strict HSPU (for as many as possible)

C2B

Conditioning

7 Min AMRAP

12/10 Cal Row

30 DU

Comment

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