Muscle-up 3.3.3 rest 10-15sec b/t sets
All 3a
GHD Sit-up 8-12 reps
12s
40” Box Jump (step down) 3-5 reps
5s
+
A1. HB Back Squat - 5 x 5 @20x1; rest 30sec
235, 235, 235, 245, 245
A2. Sled Sprint - 5 x 10m (moderatley heavy); rest 3min
180
B1. Weighted Supine Grip Chin-up - 5 x 6-8; rest 30sec
62x6, 6, 6, 6, 6
B2. MB Slams - 5 x 1.1.1.1.1 (25-30# slamball); rest 2min - these are for MAX POWER, stop and reset between every rep
30#
+
7 Rounds of:
3 Hang Power Cleans @ 155
5 Burpees AFAP
100m Sprint @ 95%
Rest 2-3min by feel (round times should not drop off, stop if you fall off by more than 3sec)
R1: 41.8
R2: 40.8
R3: 41.7
R4: 41.9
R5: 41.8
R6: 41.6
R7: 40.9
Rested 2:25 first 3 sets, 3 min next 3
