A purposeful drop in volume and a an uptick in desired intensity for Friday and Saturday.
warm up: 5 minute bike+100’ bear crawl+100’ death march or lunge
A. AGOQ #3
5 rounds
4 muscle ups
13 shoulder to overhead 135/95
right into
5 rounds
4 muscle ups
7 shoulder to ovhd 185/125
*15 min cap
B. Sub Class Part 1 for; (don’t do the row)
45 Thrusters 95/64
45 Toes to Bar
45 Power Cleans 95/65
45 Chest to bar
C. 5x not for time
10 heavy KB swing (Russian)
5 kneeling jump to stand