Strength
strict press
4*4
Push jerk or Split Jerk
3*2
Conditioning
For time:
50 Wall balls , 30/20 pound ball
10 Muscle-ups
40 Wall balls ,30/ 20 pound ball
8 Muscle-ups
30 Wall balls ,30/20 pound ball
6 Muscle-ups
20 Wall balls, 30/20 pound ball
4 Muscle-ups
10 Wall balls 30/20 pound ball
2 Muscle-ups