| Lift 4 sets 4 thrusters from the rack, build to an 8/10 then 1 set of 15 at 45-50% of what you hit superset with bar muscle up work BMU work: Level 1: low jumping bar muscle up x 3-5 reps level 2; high jumping bar muscle up x 3-5 reps Level 3: accumulate 20 reps across the 4 sets |
| Wokrout 8:00 AMRAP 8 box jumps 24/20 8 pullups 8 pushups rx+ chest to bar |
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