Skill: Overhead Squat
Use this time to practice your overhead squat. Resist the urge to load weight on the bar and work through the entire range light first!!!!
Mod 1: 6x2 to a bench Bar/PVC only coach will progress you if need be
Rx and Mod 2: 6x3
Conditioning:
4 Rounds for time
5 Overhead squats
10 Pull ups
15 Dips
20 Shoulder to overhead
Run 200m
Mod1: Bar only
Rx: 35/40
Mod 2: 40/50
Extras:
Muscle up transitions or 5x5 unbroken ring muscle ups, or 5x Max (5 max) unbroken ring muscle ups