Muscle-ups, T2B, Box Jumps > IWT's: Bench & KBS - HPC & Push-ups

Friday 7-15

Buy-in Skill Development/Practice:
A. Muscle Ups - 3 unbroken @ game pace; rest 1 min x 4
6 progressions + 3 L Pull-ups
B. Toes to Bar practice - 3 min on kip
5x10 on the rings
C. Box Jumps 15 UB Tng; 20" x 4, rest 1min
As Rx'ed
+
3 sets
A1. 3-5 reps Bench Press 30X1 (70-79%); 5-10 sec rest (enough to get the bell)
295-315-340
A2. 15 Heavy KB Swings
80-90-100
rest 3 min b/t sets
+
3 sets
A1. 3-5 reps tough TnG hang power clean (70-79%); 0 sec rest
175-185-195
A2. 20 Push-ups
As Rx'ed
rest 3 min b/t sets