Warm up
1 minute row
10 Scap pull ups
10 Scap push ups
10 squats
Then A or B
A 3 rounds
3 negative chin ups
5 floor to overheads
B Practice muscle ups
Open workout 16.3
AMRAP7
10 power snatches 75/55
3 bar muscle ups
Strength
Bench press-Build a heavy 4
Then
Drop 20%
5 rounds
Bench 2 explosive reps
4 heavy db rows
6/6 single leg v ups
Accessory
Single arm db bench 3x10
Reverse barbell curl 3x10
Barbell face pulls 3x10
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