1.) Every 2 min for 12 min
Deadlift: 5@70%, 4@75%, 3@80%, 2@85%, 1@90%, 1@90%
2.) 22-16-10-4
Alt. Jumping Lunges
Handstand Pushups
*3.) 12 minutes muscle up drills
*kip swing
*hips to rings on box
*hips to rings
*banded ring pull through
*jumping muscle ups
*turn overs on low or high rings based off ability