1) Conditioning
6 Rounds
12 Shoulder to overhead (115/75; 95/65; 75/55; 55/40)
6 Bar Muscle-ups; 3 Bar Muscle-ups; 6 Jumping Bar Muscle-ups; 6 Jumping Pull-ups+6 Jumping Ring Dips
2) Strength
20 Reps Back Squat @ 60% 1 RM
Do all 20 reps unbroken. You can stand with the bar on your back, but try not to wait too long.
3) Interval (Extra Credit)
Tabata Push-ups (Benchmark)
4) Interval (Extra Credit)
4x400m; Rest 1:30 between rounds
320 Gym 
1. Blue 14:43
2. 190lb 1:12
Didn’t have time for 3&4.
Gains, Gains, Gains 💪🏻
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💪🏼💪🏼💪🏼
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1) black: 17:20
2) 205
3) 58–came out too hot; did 15 in the first interval
4) 1:27.6; 1:29; 1:27.7; 1:21.1
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3. 60 came out strong with 19 in the first interval 💪🏻💪🏻
Yea Boi!!!!
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1. 10:40, (3 muscle-ups the first round, 6 jumping for the next 5 rounds)
2. 185
3. 64
4. 1:11, 1:19, 1:22.4, 1:13.5
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