Warm-up
500m Jog
20 Triangle Push-ups
10 Strict pull-ups
-Roll and stretch shoulders
-Warm-up Muscle-ups
Test
Max Unbroken Muscle-ups
-If you cannot link, then max in 3 minutes.
-If you cannot do muscle-ups, max chest to bar pull-ups
Oly
EMOM12
2 Squat Clean and Jerks
– Ascend in weight every 3 Minutes
WOD
4 Rounds
500m Run (1 loop)
10 Squat Clean Thrusters (135,95)
Rest 1 minute