“Wake up and go to work on yourself before you go to work for anyone else.”
A. Front Squats 5@60%, 5@65%, 5@70%, 5@70+
B. “Game Time” – For Time:
15-12-9 Thrusters
21-15-9 Sumo Deadlift High Pull
RX @ 135/95
Performance @ 115/75
Fitness @ 95/65
Fitness Light @ 75/55
Bonus:
Back Squats 4 @ 70,75,80,85
Bench Press 5×12 @ 75%
Muscle Up Drills
1. 5×5 Kips
2. 5×1 10 Second Hold at top of ring dip + Negative + 10 second hold at bottom
3. 5×3 Baby Transitions (control and hit all the positions)