Muscle-Up Progressions (15)

3RM Back Squat

6 WEEK SQUAT CHALLENGE STARTS TODAY
65# x 20 (I took off 80# instead of 60# by accident so I will adjust to the right number for next time should be 80# next time)

Then:

15 min AMRAP

5 Pull-up

10 Squat

15 Double Unders

7+1/3

Then: Endurance HW-

1 Mile run 7:31
100 Push-ups (subbed 300 ABMAT)
1 Mile run 8:10

Total time:
29:00

15-12-9-6-3
Dead lift
Ring dip
20 du between sets

AMRAP 10'

OHS @ 42,5kg
Box Jump Over

• Rep Scheme (2, 4, 6, 8...) ** Increase 2 reps per round

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Cycle 1

One partner holds a deadlift while the other does over the bar burpees.

Men- 80kg, women-60kg

Count the total number of burpees.

For time complete 5 Rounds of

20 barbell push press (20kg/15kg)
20 Wall Balls (9/7)
20 Double Unders

For reps:
* 2min of KB swings
* 2min rest
* 2min of C&J