OH press 5,5,4,4,4
4 x (Back squat 8 +squat jump*3)
3 x (10 bench dip + 10*TRX curl + 10* SB pass)

Morning: 45 min
A. 30 min of: 1.5 min walking, 1 min running
123/146
B. 15 min mobility work

Afternoon: 110 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap push-ups
- 12 scap pull-ups
2 rounds:
- 80% ring support hold
- 15 ring rows

B. Bar Muscle-up Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (B x (3+3+3+3), rest as needed)

C. Bar Muscle-up Technique A1
Complete (reps changed)
- 2 x 1 jump to arch
- 2 x 1 high pull
- 5 x 1 hips to bar
- 11 x 1 bar muscle-ups

2.Skill: HSW practice for 15 min

3.ATP workout

Five rounds for max reps of:

Body weight bench press (190 lbs)
Pull-ups

There is no time component to this WOD. Allow enough rest between rounds to allow for max reps.

Bench: 12 - 9 - 9 - 7 - 5
Pullups: 32 - 29 - 28 - 23 - 21

FOR TIME

• 100 Cal Row
• 100 Box jump 24”
• 100 Cal Assault Bike

TIMES TO BEAT

Beginner athlete: 34min 14sec
Average athlete: 28min 32sec
Advanced athlete: 22min 49sec
Elite athlete: 17min 7sec
Regional athlete: 14min 50sec

Back squat seven times five, use the same weight for all sets 3 to 5 minutes rest between sets, good form!
80% from max BS.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps
Toes to Bar o GHD Sit Ups 7-10 reps

For time:

40 Ground to Overhead 135/95#
Run 800m
Row 1200m

Weighted pull up 2 x 5, 2 x 3 reps

150 calories for time:

• in 1min row for calories
• in 1min 6 burpees and rest

20 minute time cap