Movement Prep:
Shoulder Series x 1

Warm-up:
3 rounds - Tabata style:

  • Hollow body hold
  • Reverse Plank
  • Passive hang
  • Russian KB swings
  • Bear Crawl Touches


Strength:
7-7-5-5-3-3-1-1 Bench Press

Skill:
Pistol and Bar Muscle-up Scaling Review

Conditioning:
12 Min AMRAP

  • 3 Bar Muscle-ups
  • 6 Pistols (Right Leg)
  • 6 Pistols (Left Leg)
  • 12 Alternating Dumbell Snatches (55/35)