Progression does not happen haphazardly. It takes hard work and determination. Let's get start right now.
With that in mind I'm excepting someone from the box to perform a muscle up. Seriously.
Strength-
Power Clean 3X8
3 Rounds: 400m run 20 wall ball shots 20/16# 2 rope climbs 15′ or BW rope climb to standing and then descending to supine position 400m row 20 slam balls 20# 2 rope climbs 15′ or BW rope climb to standing and then descending to supine position
Then: Core stabilization 3 rds: :60 plank :20 R plank :20 L plank :30 rest
