3 Sets NTF:

• Wall Climbs x 1-3
  
• Pull Up x 4-6/Supine Row x 8-10
  
• Toes to Bar x 8-10

Strength:

4 Sets: (Every 2 Minutes)

• Shoulder Press x 5

Skill:

• 5 Seated DB Shoulder Press
• 10 Dips
• 15 Push Ups
• 10 Strict Pull Ups

• 10 Minutes Mobility

3 Sets NTF:

• Wall Climbs x 1-3
  
• Muscle Up x 1-3/Pull Up x 6-8
  
• Toes to Bar x 8-10

Strength:

Wendler Method Week 1

3 Sets: (Every 2 Minutes)

Shoulder Press

• Set 1 = 5 Reps @ 65%
• Set 2 = 5 Reps @ 75%
• Set 3 = Max Reps @ 85%

Skill:

• 10 Strict Handstand Push Ups
• 15 Strict Ring Dips
• 20 Strict Push Ups
• 25 Strict Pull Ups

• 10 Minutes Mobility

3 Sets NTF:

• Wall Climbs x 2-4
  
• Muscle-Ups x 3-6 (Strict if you have them)
  
• Toes to Bar x 10-12
  

Strength:

A) In 12-15 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.

B) 5 sets: (Every 2 Minutes)

• Weighted Pull-Ups x 3

Skill:

• 10 Minutes Mobility