Monday –
A. 3 Sets - Muscle up skill work:
A1. Muscle Up Banded Transition x5 [or muscle ups]
A2. Hollow Rock x10-15
A3. Kipping work on pull up bar or rings x5
B. Deadlift;
One set every 2 min for 10 min
10x50%
8x60%
6x70%
4x75%
4x80%
C. WOD:
8 min AMRAP
5x Hang Power Clean [135/95]
--adv try; 165/110#
10x Burpee over bar