A.) back squatSets 1-3 5 reps at 60-65% @21X1 tempo
Sets 4-6 3 reps at 75-85% @30X1 tempo
B. Muscle up skill work (warmup)
Every :90 for 6 (4 sets)
15/10 cal row
1-5 ring mu
followed by:
Every 2 for 6 (3 sets)
15/10 cal bike
2 rope climbs
followed by:
every ;90 sec for 6 (4 sets)
15/10 cal row
1-5 ring mu