MUSCLE UPS

Competition Class

Strength

Skills&Drills

GYMNASTICS

A. 7 sets to work to max deficit strict HSPU
4 x ME-1 @ 33% deficit from max

B. For Time: 10 - 1 
HSPU
T2BC. Accumulate 65 Shoulder taps in HS on wall

OLYMPIC WEIGHTLIFTING

E90s
Power Snatch
Start with empty bar add 5/10/20# each round until miss
then....
5min EMOM
1 @ 80% of bestE90s
Power Clean & Jerk
Start with empty bar add 10/20# each round until miss
then....
5min EMOM
1 @ 80% of best

MetCon

15min: Muscle Up Tech

20min AMRAP
Run 200m
4 Muscle Ups (or 8 Pull-ups + 8 Dips)
12 Deadlifts 225/155