A. Strict muscle-up, front lever, or dead hang to inverted, 5:00-10:00 practice/progressions
B. Back squat, build to a tough single (not max, just heavy for today), 20X1
+
AMRAP in 10:00:
3 bar muscle-ups or 1 rope climb
10 thrusters, 95/65
30 double-unders
+
3 rounds not for time:
15 unweighted hip extensions
10-15 strict, kipping, or CTB pull-ups – your choice of variation
Post results to comments.
AM
20:00 Assault Bike @ Z1
PM
3 sets:
3 front squats @ 155-175-195
250m row hard
5:00 walk rest
+
3 sets:
15 Russian kettlebell swings, 70
200m ski erg
:90 walk rest
+
walk out to tracks and back