Deload from the 3 week cycle we’ve had. Deload from the crazy intensive barbell work. This is in order of importance. Yes you may be good at this stuff and need to refine barbell or strength work. Regardless hit this stuff as hard as possible. Be done after that.
B) 3 min run+1 min rest x 4 rounds
C) 15 muscle ups+15 burpee muscle ups