DYNAMIC WARM-UP | 7:00
AMRAP 3:
10 box step downs (5/side)
10 scap shrugs
5 wide stance inchworm push-ups

AMRAP 4:
10 box jumps
10 kip swings
5 close stance inchworm push-ups

BAR MUSCLE-UP PROGRESSION | 7:00

Kip swings Palms high on the bar, push and pull with the shoulders.

3 kip swings + 3 kips Small push and pull, then a bigger push and pull.

Kipping pull-up Press down hard on the bar, then pull.

Chest-to-bar pull-up Big push-away at the top of the rep to reset the swing.

Climbing pull-up drill Chest-to-bar, then sternum-to-bar, then belly-to-bar. Climb as high as possible by the 3rd rep.

Bar muscle-up Lift the legs quickly, then pull back against the bar and thrust the hips towards the bar.

DB DEADLIFT REVIEW | 4:00
Set-up option 1:
1) Feet between hips and shoulder-width.
2) DBs placed outside the feel.
3) Hips higher than the knees but lower than the shoulders.
4) Arch chest up to maintain lumbar curve.
5) Heels down.

Set-up option 2:
1) Feet slightly wider than squat width.
2) DBs placed inside the feet.
3) Hips higher than knees but lower than the shoulders.
4) Arch chest up to maintain lumbar curve.
5) Heels down.

1 set:
5 deadlifts

RX

5 sets:
AMRAP 3:
3 bar muscle-ups
5 double DB deadlifts (35/50 lb)
7 box jump-overs (20/24 in)
– Rest 1:00 between sets.

INTERMEDIATE

5 sets:
AMRAP 3:
1 bar muscle-up
5 double DB deadlifts (35/50 lb)
7 box jump-overs (20/24 in)
– Rest 1:00 between sets.

BEGINNER

5 sets:
AMRAP 3:
3 ring rows
3 push-ups
5 double DB deadlifts (25/35 lb)
7 box jump-overs (12 in)
– Rest 1:00 between sets.

For total time:
50 sit-ups
– Rest 1:00
50 sit-ups

2 sets:
1:00 foam roll lower back
:30 cat-cow
:30 standing pike stretch