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: 95x3x3***
2) Bench Press: 90x5x5 AHAP***
***Complete what you can at the recommended percentages.
Conditioning:
3) For time:
21-15-9
Kipping HSPU
Toe-to-bar
Competition:
AM: 1, 2, 3
PM:
For quality and completion:
Alternating E2M for 20 minutes:
Odd rounds: 2 Strict Muscle-ups
Even rounds: 4 Kipping Muscle-ups
