Strength
EMOM 7 mins:
3 Weighted Supinated Pull-ups
Conditioning
AMRAP 16 mins:
4 Bar Muscle-ups
8 T2B
12 Pistols, alt.
A. Every 90 seconds for 9 mins:
1 Front Squat + 1 Jerk *building to 95%+
B. AMRAP 16 mins:
4 Bar Muscle-ups
8 T2B
12 Pistols, alt.
C. EMOM 10 mins:
7 Thrusters, 95/65lbs.
5 Bar-facing Burpees