Total 90 min
5 min row
Skillwork: MU practice for 15 min
2 sets of: 7 HSPU, 5 OHS, 10 lunges, 10 partner burpee
A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
B.
Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 85%
C.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups > ring dips
Cleans (225/155 lbs)= 70 kg > 55 kg
(power or full cleans are fine)