A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, take your time and build to a heavy 5
+
5:00 @ 80-90% effort:
3 bar muscle-ups or 1 rope climb
10 power snatches, 75/55
+
10:00 rest
+
2 rounds for time:
25 burpees w/lateral hop over the erg
25 row calories
+
3 rounds not for time:
15 unweighted hip extensions
5 L-pull-ups or :10-:20 L-hang or bent-knee hang from bar

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