IMG_3255IMG_3257IMG_3261 OHS 7/4/7 reps first 7 reps should be heavier but doable for seven, then add load to make 4 reps or failure, then unload to the original weight for another 7 reps. First set can be lighter then the 2nd set.

9:00 AMRAP 3 bar muscle ups or C2B pull ups 14 single leg RDL with 52/35 KB (total) 200m run- fence and back

*New bar muscle up progression