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Back Squat: 1RM

Log your best Back Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Push Press: 5RM

Record your best Push Press 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

EMOM for 8 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 8 mins.

Alt EMOM 10 mins: Muscle-ups and Strict Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Muscle-ups
5 Strict Handstand Push-ups
* Odd Minutes Ring MU, Even Minutes Strict HSPU. Scale MU to BMU, Progressions or Ring Dips. Scale HSPU to Kipping HSPU, Strict DB/KB Press or Box Pike.

Back Squat: 2RM

Record your best Back Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

Bench Press 1-1-1-1-1

Bench Press 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Clean & Jerk: 10 Min to find 1RM

Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.
* Squat or Power. Take 10 minutes to find a 1RM.

Shoulder Press: 3RM

Record your best Shoulder Press 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

Shoulder Press: 3RM

Record your best Shoulder Press 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.