WARM UP
5:00 bike
3 rounds:
10 muscle cleans
10 front squats
10 kip swings
SKILL
Strict press
5 x 5
WORKOUT OF THE DAY
4 rounds for max reps:
3:00 on/1:00 off:
3 clusters
6 bar muscle ups
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*Resume AMRAP where you leave off. Athletes should push for heavier weights on the clusters. Scale BMU to version of a pull up.