Log clean + 2 STOH x5
Weighted pull ups 5×5
150 push ups
*on the min including the first 8 KB swings 32/24kg
Muscle up 3xmax
Kipping toes to bar technique
Ab sequence x3
Partner A 10m sprint + 1 ball over shoulder 75/40kg + 10m sprint
Partner B 10m sprint + 1 ball over shoulder 75/40kg + 10m sprint
Partner A 10m sprint + 2 ball over shoulder + 10m sprint
Partner B 10m sprint + 2 ball over shoulder + 10m sprint
Continue up to 5 ball to shoulder and the back down.
In a 6 minute window complete:
150 double unders
Then, in the remaining time, AMRAP of ring muscle ups
Complete 1 clean every minute for 10 minutes at a preselected weight. Score = weight x successful lifts.