Strength, Tabata & Muscle Ups

Strength
Shoulder Press- 1x5@65%, 1x5@75%, 1x5+@85%
35
45
50x8

Deadlift- 1x5@65%, 1x5@75%, 1x5+@85%
105
120
140x7

Probably could have ground out another 2-3 reps.

Conditioning
1:1 - 100m row time:reps of exersice. For example it takes 25 seconds to row 100m, perform 25 reps of the exersice

For time:
Row 100m
1:1 Deadlift - 80kg
Row 100m
1:1 Box jumps - 30"
Row 100m
1:1 Power cleans - 60kg
Row 100m
1:1 KB swings - 32kg

7:43 Rxd

Row 1 - 20s
Row 2 - 21s
Row 3 - 20s
Row 4 - 22s

Skill
Tababta
Dead hangs - done
Pistols - 13/12/12/11/11/11/11/11
Handstand holds - done
Double unders - 39/25/39/30/29/30/29/20

3 x Max UB Muscle ups
11 PB
6
6

All non false grip with full turn out.