4/28/12 - SATURDAY

Muscle Snatch - 1RM
Muscle-up - 5 reps

Met-Con:
For Time
DU - 100
Pull-up - 100
Push-up - 200
Squat - 300
DU - 100

Assistance:
Push Complex - 2 Rounds
Seated Shoulder Press (top half)
Shoulder Press
Incline Ring Push-up
DB Lateral Raise

Notes:
Met-Con: sequence the Pull-ups, Push-ups, and Squats however you like. You must complete specified reps for each before moving on to DU buy-out.