Weightlifting
Deadlift (@75%x5, 85%x5, 95%x1 or more)
(15min)
Metcon
Metcon (Time)
For time:
5 Muscle-ups
95 pound Back squat, 15 reps 10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
5 Muscle-ups
95 pound Back squat, 15 reps 10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps
(31min)
If you don’t have MU, do
10 Pull-ups – 20 – 30- 20 – 10 Pull-ups
If you don’t have MU, do
10 Pull-ups – 20 – 30- 20 – 10 Pull-ups
GYM1010 
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