Warm up - couch stretch, pigeon stretch, squat hold, barbell smash quads, smash hamstrings (2-3 min each), twisted cross stretch, 2 rounds of: 0:20 HS Hold + 20 air squats + spiderman stretch + 10 v-ups, then work up in back squat weight to your sets for the day.
Back Squats
1x10@60%
1x8@70%
1x6@75%
1x4@80%
10 Rounds (1:1)
3 Power Cleans 245/165#
9 Strict HSPU
*Alternate with a partner back and forth for 10 rounds each!
Muscle Ups
15-12-9 reps
*Rest 2 minutes between sets! Do as few sets as possible to get to each number.
PM Session
Warm up - couch stretch, squat hold, pigeon stretch, twisted cross stretch, 20 air squats (w/hip circle), 10 glute bridge (each leg), 90/90 hip opener stretch, 2 rounds of: 0:20 HS Hold + 10 calorie row + 20 band pull aparts + 10 hang muscle snatch + 10 OHS (barbell)
Front Squat
1x5@60,65,70,70%
3 Rounds (New round every 7:00)
45 Calorie Row
30 GHD Sit Ups
15 Hang Power Snatch
15 Overhead Squats
*The weights I used were 135/165/185 or 95/115/125. If you get caught rest 3 min after each round