friday

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.

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

1:00 Slow Cat-Cows
2:00 Child's Pose
2:00 Seal Pose
1:00 Slow Cat-Cows