Midline
4 Giant Sets:
Max Effort L-Sit Hold (Paralletes)
20 Weighted Hip Extensions (35/25)
Rest 1:30 between sets.

3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups

Rest as little as needed between unbroken sets and rest 2:00 between rounds.

10 Kb Swings
15 Abmat sit ups

1. 5x 50%
   
2. 5x 60%
3. 5x. 70%
   4.-9. 3x 85-90% 10x 55%

For time

50-40-30-20-10

• Air squat

25-20-15-10

• Barbell row 50kg/35kg

5-4-3-2-1

• Wall climb

Timecap: 16min

DB flyes 4x10 reps

Open Gym Sunday, 8/27

RestDay

Complex:
Snatch deadlift
+ hang snatch
+ overhead squat

Front squat with pause
5x3

REST DAY