For time:
5 rounds of:
4 muscle-ups
13 shoulder-to-overheads, 135/95 lb.
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads, 185/125 lb.
Time cap: 15 minutes
For time:
5 rounds of:
4 muscle-ups
13 shoulder-to-overheads, 135/95 lb.
Then, increase the weight for 5 rounds of:
4 muscle-ups
7 shoulder-to-overheads, 185/125 lb.
Time cap: 15 minutes
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.