Warm-up

Strength: Same as last week- a chance to continue progressions/skills.

Every Minute on the Minute x 12min

1- 8 Bulgarian Split Squats @3011 immediately followed by 10 Unweighted Dynamic Bulgarian Split Squats

2- 8 Bulgarian Split Squats @3011 immediately followed by 10 Unweighted Dynamic Bulgarian Split Squats

3- 6-8 Strict Pull-ups

4- 6-8 Strict Handstand Push-ups

Conditioning:

5rds

8 Pull-ups

5 Hang Power Cleans

8 Front Rack Reverse Lunges

Rx 95/65

Rx+ Chest to Bar Pull-ups and 115/75

Or

5rds

4 Bar or Ring Muscle-ups

5 Hang Power Cleans 135/95

8 Front Rack Reverse Lunges