Saturday 08.27.16

Skill
Muscle-ups: 4 sets x 4-8 reps, rest as needed.
*The goal is to get the biggest repeatable set you can.

Strength
A. DB Incline Bench Press: 4-5 sets x 8 reps
B. Weighted Dips: 4-5 sets x Max Reps @ 45/25, rest as needed.

Conditioning
3 RFT:
400 M Run
21 CTB Pull-ups
12 Burpees Box Jump Overs, 24/20

rest 5 mins

3RFT:
500 M Row
21 HSPU
12 Burpee T2B