150 Push-ups

• As few sets as possible

Mark the number of sets

Shoulder Press 3x9 @70% of previous

Week 4 Deload:
Shoulder Press use 90% of max and then;
40% x 5, 50% x 5, 60% x 5

Snatch 4x2
Touch and go

4 Rounds for time;
20 burpee box jump overs
20 DB snatch 22.5/15kg
20 step ups with DB
8 Bar MU (scale 8 pull up + 8 push up)

TC. 25 Minutes

Working in pairs
2 Min Row
2 Min Cindy (5 pull ups, 10 push ups and 15 air squats)
X10

One rowing and one on Cindy then switch back and forth. Keep intensity low.

15 Minutes working on Bar MU

15 burpee box jump overs
10 t2B
30 double unders

60/50 cal row
50 box jump overs
40 single arm db push press 1x22.5/15kg
30 pistol squats
AMRAP Bar Mu (scaled c2b or pull ups)

Wave the start 0 & 5 Mins ( so two heats)

Score is total muscle ups or pull ups

Hang power snatch
60% 5x2