| Lift 4 sets 3 thrusters from the rack, build to an 9/10 then 1 set of 12 at 50-55% of what you get to superset with bar muscle up work BMU work: Level 1: straight arm pulldownx 10 level 2; :20 tuck lever+2 jumping bar muscle ups Level 3: 4 sets of bmu for max reps |
| Workout 3 rounds for time 8 devil’s press 2×35/25 16/12 cal bike 32 forward, alternating lunges (total, no weight) |
| Staging devil’s press near the red wall bike 8 feet behind that lunges 4 feet behind that |
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