Warm-up

• 1000m Bike Or Row–then– 2 Rounds
  • 10 PVC Pass Throughs
  • 12 Hollow Rocks / 12 Kip Swings (rd2)
  • 15 Air Squats / 15 Squat Jumps (rd2)
• -Squat Hold (1:00)
• -Pigeon Stretch (1:00 each side)
• -Couch Stretch (1:00 each side)

STRENGTH

Back Squat 4×2 at 80% 1RM Rest as needed between sets.

METCON

• Complete as many rounds as possible in 15 mins of:
  • 8/6 Muscle-ups
  • 16/13 Bike Erg Calories or Row Calories
  • 24 Squat Jumps

Pick an unbroken set for the number of muscle ups and stay moving for this one! Scaling Options: Scale to an appropriate unbroken set of muscle ups, you could also sub bar muscle ups if you have been working on them or scale to 12 C2B Pull Ups/Regular Pull Ups if needed, otherwise sub 12 inverted rows.