Skill: Muscle-ups

Strength:  

A.) Within 12-mins find a 5-rep max Strict Press

B.) Double Overhand Bent Over Barbell Row:  2×15

**After each set perform 8-15 Unbroken Pushups (scale up or down as needed to make this rep range doable but difficult)

 

Conditioning:  

Every 3-mins for 12-mins

200m Run

20 Wallballs

4 Ring MU

L1: 200m Run, 30/20, 4 Ring MU

L2: 200m Run, 20/14, 8 CTB

L3: 200m Run, 14/10, 8 Kipping Pull-ups

L4: 100m Run, 10/6, 8 Strict Ring Rows