Warm-up:

2 Rounds of...

  • 10 Stride Stance Good Mornings
  • 10 Bear Crawl Touches
  • 10 Wall Squats
  • 10 Hanging Shrugs
  • Barbell Warm-up #1
  • 200m Row
  • 200m Run

Workout:

30 Min AMRAP

  • 50 Wall-Balls
  • 40 Deadlifts (135/95)
  • 30 Toes-to-Bar
  • 20 Push Jerks (135/95)
  • 10 Muscle-Ups (sub. Ring Row, M.U. Transition, Dip)

Scaled: Low, Light, Prone, Light and Ring Rows