120 min
WU for 10 min
Skill: MU practice for 25 min
Progressions
Muscle up x 8 reps

1.Strength
All movements as heavy as form allows (AHAFA), tempo free
A. Alternate A1 and A2
A1. Deadlift (aim to beat your results from last week on each set)
1 x 10, rest 2 minutes before A2 / 80
1 x 8, rest 2 minutes before A2 / 85
1 x 6, rest 2 minutes before A2 / 90
A2. Push press – 3 x 2, rest 2 minutes before A1
B. Alternate B1 and B2
B1. Front rack walking lunge > not done
B2. Push press – 3 x 4, rest 2 minutes before B1

2.SPP (Conditioning)
A. For time
30 power cleans @ 85/60kg (185/135lbs) > 35 kg
60 toes to bars
90 wall balls @ 9/6kg (20/14lbs)
120 double unders
Time cap. 18 minutes
Result: 17.45
176/187

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