Core – x225 glute bridges 

25 vtucks 

25 hollow rocks 
Strength – 
Work to a heavy Bear complex :

1 power clean 

1 front squat 

1 push press 

1 back squat 

1 push press 

(No joining movements)
WOD 

For time: 30 Ring Muscle Ups*

-rest 2 minutes-

For time: 30 Bar Muscle Ups*
*Don’t have these movements *
WOD 

30 burpee pull-ups 

Rest 2 min 

1.5 k run