Thursday

EMOM 18 minutes

3 rounds of:

Even: Shoulder press x3

Odd: Bar Muscle Ups Max reps

Then 3 rounds of:

Even: Push Press x3

Odd: Chest to bar Pull ups Max Reps

Then finally 3 rounds of:

Even Minute Push Jerk x3

Odd Minute Strict Pull ups Max Reps

Conditioning:

3-5 rounds of:

Inverted hangs on rings to lower x3

Scales back and forth x3 per leg.

Post total reps per movement, and weights lifted.