General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo

A2. Shoulder CARs – 3×5 e/a (slow and controlled)

B. Push Press – Build to a 10RM; then perform 3×10 @90% of today’s weight

C. Strict Muscle Up – 6×1.1.1 (Rest 10-sec b/w reps); Rest 3 minutes

D1. Bar Dips – 5×8-10; Rest 60-sec

D2. Strict Toes to Bar – 5×8-10; Rest 60-sec

D3. Legless Rope Climb + Rope Climb – 5×1+1; Rest 60-sec


4RFT –
500m Row
50-foot Axle Front Rack Lunge @165/115-lbs
50-foot Handstand Walk

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