10:00 Volume Accumulation of one of the following

1) Strict Muscle-Up

2) Muscle-Up Negative

3) Transition Rock

For Time: (CAP 12)

21-18-15-12-9-6-3 Shoulder-to-Overhead, 95#/65#

Alternate With

63-54-45-36-27-18-9 Double Under

 

Alpha

Split Jerk 5x3