Friday

Warm-up
Warm-up
AMRAP x 7 MINUTES
:30 Bike*
8 Scap Push ups
10 Tight Kipping Swings
12 Empty BB RDL

*Increase pace 3-4 RPMs each round

Skill
Metcon
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
Metcon
AMRAP x 15 MINUTES
3 Muscle-Ups (Bar or Ring)
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike

(Score is Rounds + Reps)

Cool Down
Warm-up
FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child’s Pose
2:00 Seal Pose
1:00 Slow Cat-Cows

(No Measure)