| Active
25mins to get though 5×5 back squat 5×5 push press 5×5 strict chin ups
15,12,9,7,5,3 Push up Goblet squat
Athletic 25mins to get though 5×5 back squat 5×5 push press 5×5 strict chin ups
9,7,5,3 Ring dips Front squats 60/45kg
Competitive 25mins to get though 5×5 back squat 5×5 push press 5×5 strict chin ups
9,7,5,3 Muscle ups Front squats 80/60kg
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NOTE: scaling for athletic and competitive should be hard and really make you work hard to go unbroken
