Back in the Craic House

AM
A) BS 6-6-6-6-6 (3 sec pause at bottom)
B) weighted Muscle-Ups 3-3-3-3-3
C) Abs - your choice
Not much work above so that tells you that the Squats need to be HEAVY AS YOU CAN POSSIBLY IMAGINE - you should be praying for the session to end.

Back Squat 

Warm Up @135

6@185

6@205

6@225

6@245

6@265

Weighted MU's

3 Warm up

3@5

3@10

3@15

Failed @20 twice

1@17.5

1@15 2 failed

ABS weighted GHD

15 reps @ 15lbs

15 reps @ 25lbs

15 reps @35lbs

Weighted Double Unders 3x25