Monday

Strength
5 Rounds:
5x Strict muscle-ups
100ft Farmer carry
10m Handstand walk
90 second rest

Note: You have to hold yourself accountable! Cutting corners, partial ranges of motion, speeding through your training without purpose, and sacrificing movement integrity will get you NO WHERE! That being said, patience with the process, consistency with your practice, and diligence with continuing to learn will take you far. In time you will develop the recognition of when and how to apply intensity. Today PRACTICE your best muscle-up, scale if needed. Go as heavy as possible with the farmer walk and challenge yourself with intensity. Then bring intensity into your practice with the short handstand walk. Train hard, be safe!