Mobilize, then:
CS activation
A.
For those who have Bar Muscle-Ups, complete:
Bar Muscle-Up Density Test
For max reps:
60 seconds of Bar Muscle-Ups
Rest 60 seconds
30 seconds of Bar Muscle-Ups
Rest 60 seconds
15 seconds of Bar Muscle-Ups
Note reps achieved for each set.
For those who do not have Bar Muscle-Ups, complete: either C2B pull-ups or regular pull-ups with same structure!
B.
Take 20 minutes to build to today’s 1-RM Front Squat
C.
Every 10 minutes, for 30 minutes (3 sets), complete:
Row 500 Meters
Run 800 Meters
50 Double-Unders
* record each time individually!