Run 400m
15 dislocates
20 banded good mornings
15 squats
Bear crawl down
Inch worm back
10 pull-ups
10 push ups

Strength and skill:
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 3 reps
(build in load with the goal of making the last two sets today’s heavy triple)
Station 2 – Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Russain Kettlebell Swings (52/35#)
15 Ring Dips
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc….
Score is rounds and reps

Couch stretch
Roll thoracic and posterior
Pigeon stretch

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