Strength
1a) Back Squat
Fitness: 4×5 Linear Progression
Performance: 4×3 @ 80%
1b) Muscle Ups
Performance: 4 x 1 Max effort set of muscle ups – no ugly/failed reps
Fitness: 4x Muscle-up progressions or push ups / ring rows
Conditioning
- 10 Thrusters (135/95)
- 20 Burpees over Bar
- 60 Double Unders
- 800m Run
- 60 Double Unders
- 20 Burpees Over Bar
- 10 Thrusters