10/13/2016

12
Oct

10/13/2016

Work up to a heavy set of 3 and repeat that weight for 2 more sets. Take no more than 15 minutes for this.
Scale bar muscle-ups to 15 chest-to-bar pull-ups or other pull-up variations. No dip scales today.

Strength

back squat
3×3

Conditioning

AMRAP in 15 min:
run 800m
45 wall balls, 20/14#
30 power cleans, 135/95#
15 bar muscle-ups