Strength: Overhead Walking Lunges with barbell
12-12-12 115/85 (Should be heavy)

Front Rack Box Step Ups
10-10-10 95/65 (should be heavy)

Skill: Muslce Up Transitions
Pick your poison based on your skill level
Floor Kipping Drill 10 x 2 
Seated Banded Drill 10 x 2
Knee to Support Drill 10 x 2
Strict Muscle Ups with or without assistance 5 x 3

12 Min EMOM
Even: 150m Row
Odd: ME Weighted Active Planks 45/25

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