!. Front Squat
8x3 at 80%, across
2. Power Clean
5x3 at 75% - No TnG
3. Conditioning
21-15-9
Overhead Squat (115/80)
HSPU - Open Standards
500m Row
4. Gymnastics Conditioning
If you best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest
If you best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest
If you best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest
If you best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest
