135 min
WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up 8 x 1 reps

1.Strength

A. For 30 minutes (5 sets), Start a new round every 6 minutes, rotating through
A1. Back squat – 5 x 5 @ 80-85%. Start at low end of the % range and add load each set to build towards the high end (if possible)
A2. Strict press – 5 x 5 @ 75-82.5%
27.5 30 30 30 30
A3. Weighted strict chest to bar pull up – 4 x 10 / 8 / 6 / 6 @ AHAFA (as heavy as form allows), only 4 sets of pull ups
10 8 2x6x2.5 kg

2.SPP (Skill)

A. Scenarios for time, until you hit your fastest possible time for the day
15 toes to bars
10 deadlifts @ 52.5/35kg (115/75lbs)
5 power snatches @ 52.5/35kg (115/75lbs)
Result: 1.32, 1.19

B. 4 rounds, each for time, start a new round every 3 or 4 minutes
20 pistols, alternating > 2 rounds
5 muscle ups > turn w/band, black
10 hang power cleans @ 55-65%1RM > 35 kg
Result: 2.19, 2.04

C. 7 minute EMOM
5 to 15 cal assault bike > no AB, only HSPU
3 to 5 (deficit) handstand push ups > no deficit / 7 x 4

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