Strength

 

1a) 2x10 Strict Press

1b) 2x15 Weighted Sit up

-then-

2a) 2x8 Strict Press

2b) 2x20 Weighted Sit ups

 

 

Conditioning

 

For Time:

 

10 Bar Muscle Ups

-then-

3 Rounds

20 – 1 arm KB Swings (10 each arm) – 53/35

20 Box Jumps 30in/24in

-then-

10 Bar Muscle Ups