Monday
Warmup-Complete:
30/22 cals
15 Beat Swings (Sets of 5)
5 C2B or Pull ups
Barbell Complex (10 Strict Press+5 Push Press+ Push Jerk)
A) Strict Press
*12 mins to work to a heavy single, then
10 mins to hit 3×4@80%
B) Intervals: AMRAP 3 x 4 Rounds
20/15 cal row
20 S2O (95/65)
Max Bar Muscle Ups (Rx+) or C2B (Rx) or Scaled-Pull ups or Ring Rows
*Rest 2 mins between rounds
*Score=Total Muscle Ups/Pull ups/Ring Rows