3 sets:
4-6 muscle ups
(work on no false grip)
12-15 toes to bar (unbroken)
L-sit 20-30 sec

 

 

3 sets of max Shoulder to overhead
@ 115/75
rest 2 minutes
@ 135/95
rest 2 minutes
@ 155/105

 

For time:
4 rounds
5 power cleans (155/105)
10 front rack walking lunges (155/105)