Skill/warm-up: “Kipping Pull-up”, Kipping to bring bar to hips for Bar Muscle Up without Chicken Winging it.
Strength: Deadlift: 3X5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%
WOD: “Mr. Joshua”
400 m run
30 GHD situps (Abmat situps can be done as scale)
15 deadlifts, 250 /165
Accessory: Bench Press 5X3 @90% of 1RM (On your own time, re-testing at the end of the cycle)