Monday 14th September

1) Every min on the min for 10 minutes..
RX'd
3-5 x Muscle Ups
Intermediate
3-5 x Muscle Up progressions
Beginner:
5 x Ring Dips / Bench Dips

2) Front Squat to 3RM

3) 3 rounds for time:
RX'd
200m Run
5 x Burpees
15 x Kettlebell swings 32/24kg
5 x Burpees

Intermediate / Beginner:
200m Run
5 x Burpees
15 x Kettlebell swings (scale weight appropriately) 
5 x Burpees

Extra work:
10 minutes EMOM:
Odd min: 5-15 x Handstand Push ups
Even min: 5-15 x Toes to Bar

Simon Lee