A)
3 sets:
5 muscle ups
30 sec rest
20 bounding box jumps (24″/20″/FAST)
30 sec rest
20 sec max strict HSPU
1 minute rest

B)
Back squats
4 sets:
8-10 reps (go heavy)
rest 90 sec between sets
*Same weight or increase by 5%
from last week

C)
2 minute amrap x 4
10 wall balls (30/20)
30 double unders
2 minutes rest between amraps

D)
For time:
30 front squats (95/65)
30 SOH (95/65)