Strength/Skill

1a) 4X8 Strict HSPU – rest 60 sec.

1b) 4X3 Pause Front Squats (3 count pause in bottom) @ 80% of 3rm FS – rest 60 sec.

Conditioning

For time:

12 Muscle-Ups
24 OHS 115/75#
400′ KB Farmers Carry 32/24kg (1 KB in each hand)
24 OHS 115/75#
12 Muscle-Ups