Monday
Strength: Bear Complex –
Power Clean, Front Squat, Push-Press, Back Squat, Push-Press = 1 Rep
3-3-3-3-3
60-70-80-90-100%
**Only do 3 Reps – not a complete 7 reps for 1 set like the normal complex
Skill: Muscle Up Practice
3-5 Min of one or two of the following: Strict Muscle Ups, Kipping Muscle Ups, Jumping Muscles Ups, Banded Muscle Ups, or Muscle Up Transition from the floor (https://youtu.be/MBNKN_9pouA)
Metcon:
12 Min AMRAP
3 Pistols (3 each leg = 6 total)
6 Burpee Pull Ups
9 KB Swings 53/35
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