WARM-UP
3 Rounds not for Time
12 Strict Leg Raises
24 Banded Face Pulls
48 Double Under
24 Banded Pull Aparts
12 Alternating Reverse Lunges

SKILL MUSCLE-UP
3 Rounds for Quality
4 Strict Banded Ring Muscle-ups Transition
– 1:00 Min Rest between Sets

STRENGTH
Strict Press
4 x 5 @ 80% of 1RM Bench Press

METCON
AMRAP 20:
100-m Farmers Carry (20/35 lb)
50-ft Handstand Walk
25 Weighted Sit-ups

ASSCESSORY
5 Sets for Quality:
10 Single-Leg DB Romanian Deadlifts/leg
15 GHD back extensions