WARM UP
3 rounds:
10 good mornings
10 kip swings
10 meter toy soldiers
SKILL
Bench/floor press
5 x 5
WORKOUT OF THE DAY
For time:
30 deadlift
15 bar muscle up
20 deadlift
10 bar muscle up
10 deadlift
5 bar muscle up
RX: (185/125) (225/155) (275/185)
55+: (135/95) (185/125) (225/155)
Lv2: (225/155) (275/185) (315/215)
*Scale bar muscle ups to hardest version of pull up and challenge athletes to be smart on early sets. 18:00 time cap.