Every 2 minutes for 16 minutes complete the following
2 Muscle Ups (Bar, Ring, or Muscle up Skill work)
3 Push Press (start at 70% est. 1rm and increase throughout)
(for muscle ups today, you can sub 2 dips and 2 pull ups or sub 2 negative muscle ups)
8 minute amrap of the following
5 Strict Pull Ups
7 Air Squats
9 Double KB Push Press (use DB, or Barbell if needed)
(No rx on KB weight today, shoot for a number you can get for 9 reps each round but be a challenge)
Closeout - Freestanding Handstand hold practice with a partner!
A1 - Shoulder to overhead 1 RM
Choose your favorite lift (split jerk, push jerk, behind the neck, whatever!) and go for a 1 rm max today. You can also use an axle, log, stone whatever. Just get a heavy load from the shoulder to overhead. No time limit, have fun but go hard.
B1 - Bench Press
5 x 70%
5 x 75%
5+ x 80% (leave 2 left in the tank)
For the next two exercises, set a clock for 16 minutes. Get all 20 sets done withing that time frame. Increase and or decrease weight added throughout so that you stay in the 2-3 rep range for each movement. If needed add band tension for the dips and or use negative only for the chin ups.
C1 - Dips
10 sets of 2-3 reps (choose a weight that you can get 2-3 reps each set, should be a challenge
C2 - Chin Ups
10 sets of 2-3 reps (again, like the dips choose a weight that you can get 2-3 reps each set)