August 16

1. Front Squat 3 sets of 5

2. 5 Power Cleans on the minute every minute with the axle bar. Weights for guys goes 135 145 155 165 175 185 195 205 215 225 etc. Once you get over 200 lbs go to 3 reps every minute. Girls weights go 95 105 115 125 135 140 145 150 155 160 etc. Once you get to 150 lbs go to 3 reps.

3. 1-2-3-4-5-6-7-8-9-10-11-12
    HSPU ladder
    numbers 1-4 are done on parallettes. One abmat for guys 2 abmats for girls. These can be kipped.
    numbers 5-8 are done on thick 45 lbs plates and can also be kipped.
    numbers 9-12 are regular hspu. Try to do these strict. If you need to kip thats ok.
    The goal is to complete each set unbroken.

4. For time
    10 muscle ups
    row 500m
    8 mu
    row 400m
    6 mu
    row 300m
    4 mu
    row 200m
    2 mu
    row 100m

5. Stair sprints. 8 sets rest as needed.