Strength:
EMOM x 16 minutes:
Odd min: Bench Press: 8×1 at one heavy non-maximal single
Even Min: Barbell Upright Row
Skill
5 sets with a steady pace, drop b/n movements but focus on perfect movement
– 4 strict PU
– 6 kipping CTB (no butterfly, perfect hollow/arch)
– 4 Bar MU
– 20 sec. hanging L-sit
– 4 alt. weighted pistols AHAP
Conditioning:
EMOM x 30 min:
0:00- 12 Thrusters (95/65)
1:00- 4 Muscleups
2:00- 20 DU