Skill: 8-min Pulling EMOM (Pull-ups or Muscle-ups)
*Pick a number, and take the minute to reach number
Strength: Bench Press
65% x 6reps
75% x 4reps
Run 200 meters after each round.
*If you drop the front squat do 3 muscle ups (scale to pull-ups) before you start back.
L1: 135/95, MU
L2: 95/65, MU or MU Transitions
L3: 75/55, 7 Pull-ups
L4: 100m run, DB FS, Ring Rows