Todays workout is back to the upper body.  Notice in the metabolic conditioning if you can not do muscle ups you can modify the workout with 4 pull ups or 4 diamond push ups.

Strength

Push Press 3 x 5

*Focus on Neutral Spine, Ribs down flexing the Quads and Glutes

Metabolic Conditioning

Every 2 Minutes for 5 rounds of::

12 Wallballs @20/14#

8 Burpees

4 Muscle Ups

Compex 

Pad Placement: Shoulders

Program: Resistance

Level: 2