For quality:
9-6-3
Muscle-ups,
Alternating pistols
12-9-6
HSPU,
50 Double-unders
For time:
40 Chest to bar pull-ups,
10 Overhead squats
9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12
Working for 20 minutes, 10 reps each with a partner:Medball chest passBand pull-a-partMedball scoop pass (10/side)Band external rotation pullMedball overhead slamBand overhead reach 8 rounds
1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through 1 warm up 3 heavy sets8 Push press 8 bent over row 10/10
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