Warm Up


8 min or 2 rounds


1 min bike or row

10 walking Samson lunges

5 dumbell push press each side

(2 sec pause at the top of each rep)

10 beat swings

5 goblet squats

 

Strength


Front Squat


5 @ 60%

5 @ 70%

5 @ 75% x 2


Then


4x45 second Strict HSPU

(rest 2 minutes between sets , do not go to failure, stop when speed of reps starts to slow down)


WOD


For time: 12 minute cap


24/18 cals

12 bar Muscle Ups

12 push jerks

18/12 cals

9 bar Muscle Ups

9 push jerks

12/8  cals

6 bar Muscle Ups

6 push jerks