Pre: warmup pull-ups and dip variations well!
A. Push Press – climb to heavy single. . hit some triples and doubles at reasonable %’s leading up
B. 1x muscle ups (-2). If for some reason a PR is there take it but don’t expect that today.
rest 10 min
25 ghd situps
10/7 muscle ups
C. Recovery Work / Athlete Specific mobility
100 Thrusters 135/93
*every minute perform 5 burpees OTM; then continue on with your Thrusters
B. 10 min row at 50-60% flush
C. Reverse hyper 4 x 25 @20-25% of your 1RM Back SqT
D. Crossover Symmetry + additional scap and pec work
A. Push Press – above