Strength:
Every 4:00 for 16:00
Back Squat
8-6-4-2
*As heavy as possible but without failure
Every 3:00 for 12:00
Strict Behind the neck press
6-6-6-6 @1131
*Slow eccentric portion
*Heavy with no failure
Competitors:
3 Rounds:
2 Swing Kip
2 Transition
1 Muscle Up
1 Dip
-Rest-
EMOM 10:00
1 Strict Muscle Up