Warm-up:

Strength: Every 45sec x 12 sets Deadlift 1 rep @70%

Conditioning:

Stimulus- Short fast, unbroken sprints. The barbell is light so you should be able to pick it up right away and knock out your reps unbroken. Same idea on the gymnastics- low reps, unbroken. Note the middle couplet is only ONE round.

Rx 115/75

For Total Time. Time Cap 19min

2rds

10 Deadlifts + 4 Bar Muscle-ups

Rest 1min

2rds

10 Front Squats + 8 Chest to Bar Pull-ups

Rest 1min

1rd

12 Front Rack Reverse Lunges + 10 Pull-ups

Rest 1min

2rds

10 Front Squats + 8 Chest to Bar Pull-ups

Rest 1min

2rds

10 Deadlifts + 4 Bar Muscle-ups