AM Session
Warm up - couch stretch, pigeon stretch (1 min each), 2 rounds of: 1:00 bike erg + 15 air squats + 10 shoulder rolls, then 2 rounds of: 7 single arm DB press (each arm) + 15 deadlifts (bar) + 10 kip swings. Warm up to deadlift weight and get a couple HSPU and BMU in between warm up sets.
4 Rounds
10 Deficit HSPU
10 Bar Muscle Ups
20 Deadlifts 225/175#
20/16 Calorie Bike
*Rest 2 minutes after each round.
PM Session
Warm up - couch stretch (1 min each), pigeon stretch (1 min each), 2 rounds of: 10 air squats + front rack stretch + 10 clean deadlifts + ankle/calf stair stretch. 2 rounds of: 10 cossack squats (5 each side) + 7 jump squats + 3 reps Clean + front squat.
Squat Clean + Front Squat
1 + 1 x 3 singles @ 80-85% (Of 1RM Clean)
Then,
1 + 1 x 3 more singles heavier than your 80-85% weight
Front Squat
3 x 5 reps @ 70% of max front squat
2:00 On/1:00 Off x 7 rounds
250m Row
7 DB Thrusters 50/35
Max Push ups w/ time remaining