Make it Heavy

1) Strength Skill (20-25 min)
Front Squat 10×3 (Heavy)

2) WOD
AMRAP 15
3 Rounds
3 Bar Muscle-up or 6 C2B
6 Burpee Over Box Jump (24/20)

3 Rounds
6 Bar Muscle-up or 12 C2B
12 Burpee Over Box Jump

3 Rounds
9 Bar Muscle-up or 18 C2B
18 Burpee Over Box Jump

….continued

Note: Substitute C2B or Kipping Pull-ups with ring rows as a scaling option. Goal is to complete or come close to finishing the second set.

3) AP
Strongman Accessory
3 Rounds
10+10 Farmer Carry Step-ups
10 Dual Front Rack KB Walking Lunges