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)|(165/115)
15/12 Cal Bike
(Score is Rounds + Reps)
Goal – Challenge yourself with a heavier Deadlift weight today! Choose a scaling option for the Muscle Ups that allow you to move consistently (unbroken!) through each round.