Monday April 8, 2019


Warm Up
3 Steady Rounds
10 Empty Bar OHS w/ :02 Pause in bottom
10 Box Jump Overs 20/18″
15 Push Ups

EMOM for 15 Mins
1 Deadlift + 1 Clean
*Start at 60% and build

For Time
5 Rounds
Row 1000/850m
20 Bar Muscle Ups (L3)
*25 C2B Pull Ups (L2)
*30 Chin to Bar Pull Ups (L1)
*Share the work with a partner, switch working athletes anytime.

Accumulate 3 Minutes in an L-Sit
You can mix variations (Parallettes, Hanging, Rings, etc)