10-10-10 Back Squat Handstand Walk Practice Between Sets Then 12 Minute AMRAP – 3 Muscle Ups – 4 Handstand Push Ups –
3-3-3-3-3 Deficit Dead Lift 5 x 1 Minute Planks Between Sets Then For Time – 500m Row – 50 KB Swings @
1-1-1-1-1-1-1 Split Jerk Shoulder Mobility Between Sets Then 15 Minute AMRAP – 7 Push Jerks @ 115/75lbs – 7 Toes To Bar
30 Muscle Ups For Time Or Muscle Up Practice Or Work On A Kipping Movement Then “Ship” 9 Rounds – 7
3-3-3-3-3 Push Jerk 5 x 200m Ski Erg For Technique Between Sets Then 3 Rounds – 75sec: Max Distance Dog Sled @
10-10-10-10-10 Bent Over Barbell Row 5 x 8 Pistols Per Leg, And Accrue 50 Strict Ring Dips Between Sets Then 20 Minute
3 Rep Max, Then 1 Rep Max Of The Complex: – 1 Dead Lift – 1 Power Clean – 1 Hang Power Clean 5