135 min
WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up 9 x 1 rep

1.Strength

A. Back squat – 3 x 5 @ 82.5 – 85 – 87.5%, rest 3 – 5 minutes between sets
Note. Last set AMAP (As Many As Possible). > 11

B. Alternate
B1. Strict press – 3 x 5 @ 82.5 – 85 – 87.5%, rest 2 minutes before B2
30 31 32x6
B2. Bent over barbell row (supinated grip) – 3 x 5 @ AHAFA (as heavy as form allows), rest 2 minutes before B1
45 47 47x10
Note. Last set AMAP (As Many As Possible) on both movements.

2.SPP (Conditioning)

A. 5 rounds for time
12 front rack walking lunges @ 90/60kg (205/135lbs) > 45
9 hang power cleans @ 90/60kg (205/135lbs) > 45
6 shoulder to overheads @ 90/60kg (205/135lbs) > 45
Timecap: 16 minutes
Result: 14.55
175/186

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow