Day

4 x max set strict pull ups or unbroken muscle ups 4 x max set ring dips rest then 150 reps for time of: ground to overhead 95/65 READ MORE

1o min work on the tall squat clean then 4 x 1 heavy cluster (squat clean into a thruster) rest then amrap in 10 min of: 15om run 50 double unders 12 handstand push ups READ MORE