Strength
Muscle Up
5×3 Dead hang bar muscle up/pull up/ ring Row
0:00, 2:00, 4:00, 6:00, 8:00
(Dead Hang = complete muscle up, must stop still
and hang for 3 seconds before next rep)
WOD
15 Min AMRAP
12 Box Jumps @ 30/24 inches
10m HS Walk/ 20 shoulder Taps
1 Legless Rope Climb/ 4 Rope pulls
*
Peak
Back Squat
5×5@75% – 80% of 1RM
