Strength/Accessory
3 sets for quality:
- Bench Press x 6-8 @ 31×1 Tempo
- Double DB Single Leg RDL x 10/10
- Hollow Hold Flutter Kicks x :30
Conditioning
15:00 AMRAP:
- 20 Alternating DB Snatches (50#/35#)
- 20 Single Arm DB Overhead Reverse Lunges (50#/35#)
- 7 Bar Muscle-ups
Scaling:
- Single Arm Overhead Lunges → Single Arm Front Rack Lunges → Weightless Lunges
- 7 Bar MU → 3-5 Bar MUs → 10-15 C2B Pull-ups → 10-15 Pull-ups