MOBILITY

Ankles
Hips
Thoracic
Wrists
First rib

BAR MUSCLE UPS

A) 5 Supersets
10 Toes to rings
10 Rolling lever swings
10 Bar rows to belly
10 Straight arm lat push downs

B) 5 Supersets
Bar muscle ups
Chest to bar pull ups
pick a number to stick to on the bar muscle ups and double it for the chest to bar pull ups

C) 16.3 – 7min AMRAP
10 Power snatch 35/25kg
3 Bar muscle ups
rest 5mins
Max rep bar muscle ups

CONDITIONING

3 Rounds
30 Box jumps 24/20″
x Push ups
x Rope climbs

A) 30 push ups – 3 climbs
B) 40 push ups – 5 climbs
C) 50 push ups – 7 climbs

OPTIONAL EXTRAS

Programmed work or

3 Rounds
90sec Max effort row
30sec slow recovery row