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: 93x3x3
2) Bench Press: 88x5x5 AHAP
Conditioning:
3) For reps:
12 minute AMRAP:
2-4-6-8-10-12…
Burpees
Toe-to-bar
Competition:
AM: 1, 2, 3
PM:
Every 2 minutes for 20 minutes (10 total rounds):
2 Strict Muscle-up
4 Kipping Deficit HSPU (3/2”)
8 KB Snatches (4 each arm)
