Fitness and Performance

7/5 bar muscle-ups
7 chest-to-bar pull-ups
7 pull-ups
21 thrusters 75/55
5/4 bar muscle-ups
5 chest-to-bar pull-ups
5 pull-ups
15 thrusters
3/2 bar muscle-ups
3 chest-to-bar pull-ups
3 pull-ups
9 thrusters

(for scaling. if you cant do bar muscle ups do 7/7 sets of chest to bars and 7 pullups. and so forth. if you cant do c2b jist do 7/7/7 as all 21 regular pullups. scale regular pullups like you normally would)