5 x (3 x clean + 1 x jerk)

For time

31 Push Press 35/25kg
31 Pull-Ups
31 Snatches 35/25kg
31 Sit-Ups
31 Toes to Bar
31 Push-Ups
31 Box Jumps 24/20"
31 Back Squats 35/25kg
31 Unbroken Double Unders
31 Thrusters 35/25kg
31 Lunges
31 Burpees

Then Row 365m

Time Cap 31

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

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