Mobilize, then….


Every 3 minutes, for 15 minutes, complete (5 sets):
Deadlift x 1 rep @ 85% of 1-rm

Every 5 minutes for 30 minutes complete (6 sets):
21/16 Calorie Ski-Erg or Row
14 Burpee Box Jump-Overs (24/20”)
7 Toes-to-Bar


Two sets of:
Medicine Ball Hamstring Curls x 10 reps
Hollow/Superman Swings on Pull-Up Bar x 8-10 reps
Scap Push-Ups x 5 reps + Push-Ups x 10 reps

Ring Muscle-Up Skill Development
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps

and then, complete (not for time):

Four sets of:
400 Meter Run
1-5 Ring Muscle-Ups

Goal is to move through at an easy pace while focusing on quality reps.

Minute AMRAP
As many rounds and reps as possible in 7 minutes:
50 Double-Unders
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead