5 rounds with pair YGIG:

• 500m row
• 30 WB
• 30 Box jumps

Bar Muscle Up training
* progression

5 rounds for time:

• 200m
• 5 PC @ 75% of 1RM

8x 1:30:

• 16 front rack lunge @ 24kg KB
• 16 situps
• Max burpees
• Rest 1:30

Score: burpees

5 x 2:00 work / 2:00 rest

10cal Echo bike
10 Burpees over the bar
Max reps Squat clean thrusters

♀ 65-lb barbell
♂ 95-lb barbell

Bar Muscle Up training
* progression

5x5 back squat, go by feeling

Deadlift 3x2 reps
-Full reset between the reps.
-try to add more than last week with 3s.
-same weight in all sets.
-quality reps and technique always first.

3 rounds for time:
* 50 squats
* 7 muscle-ups
* 10 hang power cleans 60/42,5kg

Work up to a 10RM of Back squats