Warm Up
3 rounds
10 scap pullups
10 kipping knee raise
5 deadlifts (empty bar)
5 good mornings (empty bar)
-into workout prep-
4 rounds (Alternate rounds)
– Rounds 2,4
5 Pull Ups
5 Overhead squats (light)
– Rounds 1,3
5 Toes to Bar
5 Shoulder to Overhead (light)
3 rounds
10 scap pullups
10 kipping knee raise
5 deadlifts (empty bar)
5 good mornings (empty bar)
-into workout prep-
4 rounds (Alternate rounds)
– Rounds 2,4
5 Pull Ups
5 Overhead squats (light)
– Rounds 1,3
5 Toes to Bar
5 Shoulder to Overhead (light)
Deadlift 5×5
* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)
-New set every 2 minutes-
Tombstone
3 Rounds
18 Pull Ups
18 Overhead Squats (95/65)
-8 minute Time Cap-
@10:00
3 rds
18 Toe to Bar
18 Shoulder to Overhead (95/65)
-8 minute time cap-
