11/5 Monday

A1. Front Squat with Chains @ 20X1, 3-4 reps x 4 sets, 10 sec

A2. Muscle-ups, AMRAP x 4 sets, 4 min

B1. Romanian Deadlift @ 20X0, 8-10 reps x 4 sets, 2 min

B2. Wtd Ring Dips @ 30X0, 3-5 reps x 4 sets, 2 min

C1. Weighted Side Bridges, 30 sec per side x 3 sets, 1 min (30 sec b/t sides) – hold DB on top of hip

C2. DB Walking Lunges, 10/leg x 3 sets, 1 min

*if you cannot do a MU than work on 3 step progression provided by coach*