For time:
30/21 Toes to Bar, 30/21 OH Squat RX 40 kg,
20/15 Chest to Bar/ Pull Ups, 20/15 OH Squat RX 40 kg,
10/9 Bar Muscle Up/ Chest to Bar, 10/9 OH Squat RX 40 kg.
Strength-definition-performance
Upper 1
•5×5 bench press
•4×10 landmine kneeling shoulder press
•4ss 8 incline db pause chest press + 12 Bar push down cable
•3ss 10/15 deficit push ups + 10r/10l kick backs
•3x 10 strict toes to bar + 10 paralletee pass throughs
Lower body FBB
A1.4 sets of : 10 Glute loop Hip thrust 8+8 Goblet reverse lunges
A2.4 sets of: 12 Db Sumo deadlift 8+8 Curtsy drop lunges
A3.4 sets of: 10 cal bike 10 wall ball 10 box jumps 30 double unders
A4.3 sets of: 10 vups 10’’ hollow hold 20 flutter kicks
