6/10/24 lunges/ dips/ pull ups

Warm up

1 minute row

Worlds greatest stretch

Then

With an empty barbell bear complex-10 reps

Strength

1 clean + 12 (6/6) reverse lunges-Build a heavy

Pull ups-Use a progression that makes 12 reps challenging

Dips-Use a progression that makes 12 reps challenging

Then

DELTA

1 round

10 (5/5) lunges

10 pull ups

10 dips

2 rounds

 8 (4/4)lunges

 8 pull ups

 8 dips

3 rounds

6 (3/3) lunges

6 pull ups

6 dips

4 rounds

4 (2/2) lunges

4 pull ups

4 dips

5 rounds

2(1/1) lunge

2 pull ups

2 dips

Extra

For time

20 toes 2 bar

20 front squats (same bar)

20 toes 2 bar