Warm-up:

10 Unweighted Good mornings

5 Push-up plus

10 Banded Good mornings

5 Push-up plus

5 Deadlifts @ 50%

Push-up plus

3 Deadlifts@70%

Strength:

1) Deadlift: 90x3x3

2) Bench Press: 85x5x5 AHAP

Conditioning:

3) For reps:

12 minute AMRAP:

2-4-6-8-10-12…

HSPU

Toe-to-bar

Competition:

AM: 1, 2, 3

PM:

10 minute AMRAP:

Strict Muscle-ups

Accumulate as many reps as possible in 10 minutes. If you cannot do strict muscle-ups, use a band. If you can string 3 together unweighted, add weight to your body by using a weight belt or weight vest.