Fitness and Performance

1. For Time:
5-4-3
Bar muscle ups
Thruster 135/95

6-5-4
Chest to bar pullup
Thruster 115/80

7-6-5
Pullups
Thruster 95/65

(Fitness or anyone needing to scale. Start with hardest pullup movement you can do then go down from there. Ex1: banded bar mu. Chest to bar. Pullup.  Ex2: chest to bar pullup. Pullup ring row. Ex3. Banded chest to bar pullup. Banded pullup. Ring row)

2. Acssesory Strength
3 rounds
10-Dumbell OH Extension
10-20-Pushups
10-Dumbell bent over flies
10-Dumbell Front Raises