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.
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.
WOD
AMRAP x 15 MINUTES
3 Bar Muscle-Ups
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike
3 Bar Muscle-Ups
9 Deadlifts (255/165)|(165/115)
15/12 Cal Bike
Stretching
FOR RECOVERY
1:00 Slow Cat-Cows
2:00 Child's Pose
2:00 Seal Pose
1:00 Slow Cat-Cows
1:00 Slow Cat-Cows
2:00 Child's Pose
2:00 Seal Pose
1:00 Slow Cat-Cows
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