STRENGTH (as a superset)
1a. Front Squat 4 x 3 @ 79%
4x135, 3x185, 3x210x4
1b. Bent-over Row 4 x 5 - Heavier than last week - 205
2a. Kang Squat 3 x 5 - Work to moderate - 75
GYMNASTICS
3a. Weighted Ring Pull-up + Muscle-up 3 x 5 + Max
8, 4, 2
Notes: Use 40% of Weighted Chin 1RM. Drop the chain belt then IMMEDIATLEY start Muscle-ups
4a. Strict HSPU + Kipping HSPU 3 x 5 + Max (use 15# plates to create 1” deficit) - 2, 3, 0(4.5 strict)
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