092526

Warm-up:
7 Minute AMRAP:
3 Yoga push-up
6 Bootstrapper
20 Mountain climber
8 Push-up
8 Superman
5 Scap pullup
5 Kip swing
5 Pull-up

WOD:
A) Deadlift
4-4-4-4-4 @ 80%

Bench
4-4-4-4-4 @ 80%

*20 minutes for all 10 sets.

B) 30 Bar Muscle-ups for time.

or

40 Pull-ups
and
40 Ring Dips

or
50 Ring rows
and
50 Push-ups

8 minute cap.

For pacing:
BMU: about 4 reps/minute
Pull-Ups/Dips: about 10 reps/minute, partition as needed
Ring Rows/Push-Ups: about 12–13 reps/minute, partition as needed.

Mobility:
:45 Twisted cross
:45 Lying knee twist