AMRAP 8 minutes

Group 1 (can do 1+ strict muscle up)

Strict Muscle Up

Group 2 (can do multiple pull-up but not yet a muscle up)

Strict CTB Pull Up or Pull Up

Group 3 (not yet get one pull up)

Band Pull Up with a pause at the top

3 x 8-12 reps

Mobility (this is to be done between each working set)

Sub Scap release


5 Rounds (In groups of 2-3)

AMRAP 1 minutes on each

a. 20m Prowler 95/45lbs

b. 5 Power Clean 70%

c. Max Wall Ball 20/14lbs

d. 15 TTB *

* V-snap