*Only if you have more than an hour to train
Strength: Shoulder Press - 8 x 3 Reps @ 60% - EMOM
Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3
Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
Skill Work: Muscle Ups 3 x 5-8 Reps
*Can't do MU's yet? Great. There's other things you can work on so that eventually you can. Just ask.
Recovery: 10 Mins Air Assault at Z1 pace for recovery