120 min
WU for 15 min
Skill: MU practice for 20 min
Progressions
Muscle up x 6 reps

1.Strength
All movements as heavy as form allows (AHAFA), tempo free
A. Alternate A1 and A2
A1. Deadlift
1 x 10, rest 2 minutes before A2 / 77,5
1 x 8, rest 2 minutes before A2 / 82,5
1 x 6, rest 2 minutes before A2 / 87,5
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 5, rest 2 minutes before B1

2.SPP (Conditioning)
A. 8 rounds for time
4 squat snatches @ 80/57.5kg (175/125lbs) > 35 kg
8 lateral burpees over the bar
16/12 cal assault bike
You must come to the bar fully focused each time, make every lift.
Time cap. 24 minutes
Result: 23.36
178/187

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