Warm Up
8 min or 2 rounds
1 min bike or row
10 walking Samson lunges
5 dumbell push press each side
(2 sec pause at the top of each rep)
10 beat swings
5 goblet squats
Strength
Front Squat
5 @ 60%
5 @ 70%
5 @ 75% x 2
Then
4×45 second Strict HSPU
(rest 2 minutes between sets , do not go to failure, stop when speed of reps starts to slow down)
WOD
For time: 12 minute cap
24/18 cals
12 bar Muscle Ups
12 push jerks
18/12 cals
9 bar Muscle Ups
9 push jerks
12/8 cals
6 bar Muscle Ups
6 push jerks
