Warm-up
AMRAP x 7 MINUTES
:30 Bike*
8 Scap Pull-Ups
10 Tight Kipping Swings
12 Empty BB RDL
*Increase pace 3-4 RPMs each round
Skill
EMOM x 15 MINUTES
MIn 1 – :40 Bar Muscle-Up Practice
MIn 2 – 5 Deadlift (Building)**
Min 3 – Flow Stretching
*No more than 3-5 reps of Jumping BMU, Kip to Deep Pull, or BMU attempts.
**Build from Moderate to Heavier than Workout Weight.
(No Measure)
Workout
AMRAP x 15 MINUTES
3 Muscle-Ups (Bar or Ring)
9 Deadlifts (255/165)
15/12 Cal Bike
(Score is Rounds + Reps)
After Party
FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child’s Pose
2:00 Seal Pose
1:00 Slow Cat-Cows
(No Measure)
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